Wednesday March 16th

– Midday 3.0 from 10:30am-12:30pm

WOD

4 rounds for time of:
85 Dbl-Unders
40 Squats
20 Push Press (95/65)
TC: 20 minutes

*Pack
4 rounds for time:
50 Dbl-Unders
30 Squats
10 Push Press (95/65)
*Pup
3-4 rounds for time:
100 Skips
25 Squats
10 Push Press (Scale as needed)

CashOut:
2 minutes/Side – Hip Mobility (Couch Stretch, 90/90, Pigeon Stretch)
2 minutes/Side – Shoulder Mobility (Banded Overhead, Pec Stretch, Lacrosse Ball)

Strength

L1: Class Warm-up.
A. 4 sets of:
Hang Power Snatch
*Set 1 x 4 @ 6 RPE
*Set 2 x 2 @ 7 RPE
*Set 3 x 4 @ 7 RPE
*Set 4 x 2 @ 8 RPE
Rest 2 minutes between

B. 3 rounds for time:
50 Dbl-Unders
30 Squats
15 Push Press (95/65)

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch Pull + Snatch + OH Sq
*Set 1 @ 65% x 1+1+2
*Sets 2-3 @ 70% x 1+1+2
*Sets 4-5 @ 75% x 1+1+1

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

C. Every 3 mins
Back Squat
*Set 1 x 10 @ 60%
*Set 2 x 8 @ 65%
*Set 3 x 6 @ 70%
*Set 4 x 4 @ 75%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch Pull + Snatch + OH Sq
*Sets 1-2 @ 70% x 1+1+2
*Sets 3-4 @ 75% x 1+1+2
*Sets 5-6 @ 80% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 75%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 80%

C. Every 3 mins
Back Squat
*Set 1 x 10 @ 65%
*Set 2 x 8 @ 70%
*Set 3 x 6 @ 75%
*Set 4 x 4 @ 80%

2-A-DAY

5 sets of:
250m row @ 1k PR Pace
Rest 10 seconds
500m row @ 2k PR Pace
Rest 10 seconds
250m row @ 1k PR Pace
Rest 2 minutes

L2&L3