SWOD Saturday October 28th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets
Bench Press
*Sets 1-2 x 7 reps @ 6RPE
*Sets 3-4 x 5 reps @ 7RPE
*Sets 5-6 x 3 reps @ 8RPE

B. For time:
400m run
100m Plated OH Waiters Walk (45/35lb)
800m run
100m Plated OH Waiters Walk
400m run

Level 2: Self led Warm-Up.

A1. Every 2 minutes x 2 sets
3s Pause Front Squats
*Set 1 x 2 reps @ 70%
*Set 2 x 2 reps @ 75%
A2. Every 2 minutes x 4 sets
Front Squat x 2 reps @ 80%

B. Every 2 minutes x 6 sets
Snatch Pull + Power Snatch + Snatch
*Sets 1-2 @ 70-75%
*Sets 3-6 @ 80%

C. 3 sets of:
Clean Grip Bent-Over Rows x 6-8 reps (Mod)
Rest 30 seconds
TEMPO Ring Dips x 5-7 reps @ 3131
Rest 30 seconds
Side Plank Hold x 30-45 seconds/Side
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 90 seconds x 5 sets
Hang Power Snatch + Drop Snatch Balance
*Sets 1-2 x 3+3 (Light)
*Sets 3-5 x 3+1 (Moderate)

B1. EMOM x 6 minutes
Snatch + OH Squat
*Sets 1-3 @ 70%
*Sets 4-6 @ 75%
B1. EMOM x 6 minutes
Snatch
*Sets 1-3 @ 80%
*Sets 4-6 @ 85%

C. 3 sets of:
Single Arm KB Front Rack Step Up x 10/Leg (2/1.5pd)
Rest 30 seconds
Nordic Hamstring Curls x 8-10 reps
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Rest Day