Thursday March 10th

– Midday 3.0 from 10:30am-12:30pm

WOD

Thruster
1-1-1-1-1

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

* Pack – 5 sets x 3 reps @ 60-85%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

CashOut:
200m
15 Burpees
30 KB Swings
60 Dbl-Unders
200m run

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean + Clean Pull + Clean
*Set 1 @ 60% x 1+2+1
*Sets 2-3 @ 65% x 1+2+1
*Sets 4-5 @ 70% x 1+1+1

B1. Every 30s x 5 minutes
Power Clean x 2 @ 65%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Clean x 1 @ 70%

C. 4 rounds for time of:
4/2 Bar Muscle Ups
7 OH Squats (135/95)

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Clean + Clean Pull + Clean
*Set 1-2 @ 65% x 1+2+1
*Sets 3-4 @ 70% x 1+2+1
*Sets 5-6 @ 75% x 1+1+1

B1. Every 30s x 5 minutes
Power Clean x 2 @ 70%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Clean x 1 @ 75%

C. 5 rounds for time of:
5 Bar Muscle Ups
7 OH Squats (165/105)

2-A-DAY

REST DAY