Tuesday September 19th

– No Midday 3.0

WOD

A. Every 2 minutes x 2 sets of:
Front Squat x 5 reps @ 50-60%
B.Every 2 minutes x 2 sets of:
Front Squat x 3 reps @ 60-70%
C.Every 2 minutes x 5 sets of:
Front Squat x 1 rep

*Build to a Heavy Single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Front Squat x 1-3 reps
*Build to weight where you can focus on good technique
and feel comfortable.

STRENGTH

Level 1: Do the Class.

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Hang Snatch + Snatch
*Sets 1-2 x 3+3 @ 65%
*Sets 3-4 x 2+2 @ 70%
*Sets 5-6 x 1+1 @ 75%

B. EMOM x 12 minutes
Min 1: Ring Support Hold x 15-30 seconds
Min 2: Dip Support x 15-30 seconds
Min 3: Wall Facing HS Hold x 30 seconds

C. 3 sets of:
KB Skull Crushers x 10-12 reps
Rest 30 seconds
TEMPO Strict Pull Ups x 4-6 reps @3131
Rest 30 seconds
L-Sit Flutter Kicks x 15-30 seconds
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Press + Push Jerk + Split Jerk
*Sets 1-2 x 3+2+1 @ 70%
*Sets 2-3 x 2+2+2 @ 75%
*Sets 4-6 x 1+2+3 @ 80%
*No TnG reps.

B. EMOM x 10 minutes
Hang Power Clean + Push Jerk
*Sets 1-5 x 3+3 @ 65%
*Sets 6-10 x 2+2 @ 70%

C. 3 sets of:
Clean Pulls x 3 reps @ 85-90%
Rest 30 seconds
Goblet Skater Squats x 6-8/Leg
Rest 30 seconds
Turkish Sit Ups x 10-12 reps
Rest 90 seconds

2-A-DAY

Level 2:

For time:
50.40.30.20.10
KB Swings (1.5/1pd)
5.4.3.2.1
Wall Walks

Level 3:

For time:
100 Assault Bike Cals
50 CTB Pull Ups
100 Cal Row