Tuesday January 24th

– Midday 3.0 from 10:30am-12:30pm

WOD

EMOM Ladder
Burpee
Front Squat (155/110)
*12 minute CAP

— Rest 3 minutes —

EMOM Ladder
Burpee
Shoulder Press (115/85)
*10 minute CAP

— Rest 3 minutes —

EMOM Ladder
Burpee
Deadlift (245/170)
*15 minute CAP

*The bar will come from the floor for both the Front Squat and Shoulder Press.

*For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able within the cap. Once you cannot complete the required reps within the minute you rest and move on to the next ladder.

*Pack
Front Squat (115/85)
Shoulder Press (95/65)
Deadlift (205/145)
*Pup
Front Squat (95/65)
Shoulder Press (75/45)
Deadlift (165/115)

STRENGTH

L1: Class Warm-Up.

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

B. Every 2 minutes x 4 sets
Pause Power Clean (BTK) + Hang Clean
*Sets 1-3 x 1+2 @ 65%
*Sets 4-5 x 1+1 @ 70%

C. 3 sets of:
DB Floor Press x 10 reps (Moderate)
Rest 30 seconds
Power Raises x 15 reps/Side (Light)
Rest 30 seconds
Hollow Banded Pull Aparts x 30 seconds
Rest 90 seconds

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Pause Split Jerk + Split Jerk
*Sets 1-2 x 1+3 @ 65%
*Sets 3-4 x 1+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

B. Every 90 seconds x 5 sets
Pause Clean (BTK) + Hang Clean
*Sets 1-3 x 1+3 @ 70%
*Sets 4-5 x 1+2 @ 75%

C. 3 sets of:
DB Bench Press x 10 reps (Moderate)
Rest 30 seconds
Power Raises x 15 reps/Side (Light)
Rest 30 seconds
Hollow Banded Pull Aparts x 30 seconds
Rest 90 seconds

2-A-DAY

Level 2:
AMRAP in 7 minutes
50 Dbl-Unders
10 Deadlift (185/125)
10 HR Push Ups

Level 3:
AMRAP in 7 minutes
50 Dbl-Unders
10 Deadlift (225/155)
10 Ring Dips