Thursday March 24th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
400m run
Rest 1 minute
800m run
Rest 2 minutes
1200m run
Rest 3 minutes
1600m run

*Pack
200m run – Rest 1 minute
400m run – Rest 2 minutes
800m run – Rest 3 minutes
1600m run
*Pack
100m run – Rest 1 minute
200m run – Rest 2 minutes
400m run – Rest 3 minutes
600m run

Strength

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 mins x 5 sets
Clean + Jerk
*Set 1 @ 65% x 2+2
*Sets 2-3 @ 70% x 2+2
*Sets 4-5 @ 75% x 1+2

B. EMOM x 6 minutes
Power Clean x 2
Hang Power Clean x 2
*Sets 1-3 @ 65% of P.Clean
*Sets 4-6 @ 70%

C. 3 rounds for time of:
12 Thrusters (95/65)
9 Box Jumps (24/20″)
4/2 Muscle ups or Progressions

L3: Self led Warm-Up.
A. Every 2 mins x 6 sets
Clean + Jerk
*Sets 1-2 @ 70% x 2+2
*Sets 3-4 @ 75% x 2+2
*Sets 5-6 @ 80% x 1+2

B. EMOM x 6 minutes
Power Clean x 2
Hang Power Clean x 2
*Sets 1-3 @ 70% of P.Clean
*Sets 4-6 @ 75%

C. 3 rounds for time of:
12 Thrusters (115/85)
9 Box Jumps (30/24″)
6 Muscle ups

2-A-DAY

Rest Day