Tuesday January 31st

– No Midday 3.0

WOD

For time:
15.12.9
TTB
Wall Balls (20/14)
Thrusters (75/55)

*Pack
Same as Rx
*Pup
15.12.9
Knee Tucks
Wall Balls (Scale as needed)
Thrusters (65/45)

STRENGTH

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

B. For time:
21.15.9
TTB
Wall Balls (20/14)

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

B. Every 2 minutes x 5 sets
Deadlift
*Sets 1-3 x 6 @ 60%
*Sets 4-5 x 4 @ 70%

C. 3 sets of:
Banded Good Mornings x 25 reps
Rest 30 seconds
DB Roll Back Extensions x 12 reps
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
*Sets 1-2 x 3 @ 65%
*Sets 3-4 x 2 @ 70%
*Sets 5-6 x 1 @ 75%

B. Every 2 minutes x 5 sets
Deadlift + Tall Box Jump (Step Down)
*Sets 1-3 x 6+3 @ 65%
*Sets 4-5 x 4+2 @ 75%

C. 3 sets of:
Russian Dips x 3-5 reps
Rest 30 seconds
Good Mornings x 6-8 reps (Moderate)
Rest 30 seconds
Hollow Banded Pull Aparts x 30 seconds
Rest 90 seconds

2-A-DAY

L2&L3

AMRAP in 10 minutes
10 Clean & Jerks (115/85)
10 Cal Row