Thursday July 28th

– Midday 3.0 from 10:30am-12:30pm

WOD

“DT”
5 rounds for time:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks
TC: 15 minutes

*Pack
4 rounds for time:
12 Deadlift (135/95)
9 Hang Power Cleans
6 Push Jerks
*Pup
5 rounds for time:
9 Deadlift (95/65)
6 Hang Power Cleans
3 Push Jerks

STRENGTH

L1: Class Warm-Up.
A. 4 sets of:
Bench Press
*Set 1 x 3 @ 5 RPE
*Set 2 x 3 @ 6 RPE
*Set 3 x 3 @ 7 RPE
*Set 4 x 3 @ 8 RPE
Rest 2 minutes between

B. 5 rounds for time:
9 Deadlift (95/65)
6 Hang Power Cleans
3 Push Jerks

L2: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Bench Press x 5 reps @ 65%
*Based off your 3RM

B. 3 sets of:
Incline DB Rows x 10 reps
Rest 30 seconds
3D Banded Pull Aparts x 15 reps
Rest 30 seconds
Turkish Get Ups x 3/Side
Rest 90 seconds

C. EMOM x 8 minutes
Min 1: KB Plank Hold x 45-60 seconds
Min 2: Rest

L3: Self led Warm-Up.
A. Every 2:30 minutes x 4 sets
Bench Press x 5 reps @ 70%
*Based off your 3RM

B. 3 sets of:
Incline DB Rows x 10 reps
Rest 30 seconds
3D Banded Pull Aparts x 20 reps
Rest 30 seconds
Turkish Get Ups x 3/Side
Rest 90 seconds

C. EMOM x 8 minutes
Min 1: KB Plank Hold x 45-60 seconds
Min 2: Rest

 2-A-DAY

“DT”
5 rounds for time:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks