Thursday January 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

Snatch
3-3-3-3-3

A. 1 sets of:
Snatch x 5 reps @ 40-50%
B. 2 sets of:
Snatch x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 3 @ 70%
Set 2 x 3 @ 75%
Set 3 x 3 @ 80%
Set 4 x 3 @ 85%
Set 5 x 3 @ 90% +
* Pack – 5 sets x 3 @ 60-85%+
* Pups – 5 sets x 5 @ 50-60 % Effort

*Reps do NOT need to be TnG, but hands must stay on the bar for all 3 reps.

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Back Squat
*Set 1 x 8 reps @ 6 PRE
*Set 2 x 6 reps @ 7 PRE
*Set 3 x 4 reps @ 8 PRE
*Set 4 x 8 reps @ 6 PRE
*Set 5 x 6 reps @ 7 PRE
*Set 6 x 4 reps @ 8 PRE
Rest 2 minutes b/t sets.

B. 3 rounds for time:
10 Power Snatch (95/65)
10 TTB

L2: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 5 reps @ 70%
*Sets 3-4 x 3 reps @ 75%

B. Every 2 minutes x 5 sets
3-Pos Power Cleans (HH+Hang+Floor)
*Set 1 x 1+1+1 x 2 @ 60%
*Sets 2-3 x 1+1+1 x 1 @ 65%
*Sets 4-5 x 1+1+1 x 1@ 70%

C. 3 sets of:
Seated DB Press x 3-5 (Heavy)
Rest 30 seconds
Single Arm Static Hang x 10-20s/Side
Rest 30 seconds
Side Plank x 30s/Side
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 4 sets
Back Squat
*Sets 1-2 x 5 reps @ 70%
*Sets 3-4 x 3 reps @ 75%

B. Every 2 minutes x 6 sets
3-Pos Power Clean (HH+Hang+Floor)
*Set 1 x 1+1+1 x 3 @ 65%
*Sets 2-3 x 1+1+1 x 2 @ 70%
*Sets 4-6 x 1+1+1 x 1@ 75%

C. 3 sets of:
Wtd Pistols x 5 reps/Side
Rest 30 seconds
Open Standard HSPU x 10-15 reps
Rest 30 seconds
Ring Plank Hold x 45-60 seconds
Rest 90 seconds

2-A-DAY

Level 2:
For time:
12.9.6
Thrusters (115/85)
Muscle Up Transitions

Level 3:
For time:
15.12.9
Thrusters (135/95)
Muscle Ups