Wednesday March 23rd

– Midday 3.0 from 10:30am-12:30pm

WOD

Clean & Jerk
5-5-5-5-5

* Take this time to Build to a 5RM C&J for the Day.
* Not TnG, 5-10 seconds rest between reps.

* Pack – C&J x 5 reps
Build to a set of 5 reps that feels heavy for the day.
* Pup – C&J x 5 reps
Take this time to fine tune and get comrtable with
the techniuqe of the Clean and the Jerk.

CashOut:
3 rounds
10 Pull Ups
15 KB Swings
30 Dbl-Unders

Strength

* This is the last week of this Strength block. We will take a De-load week then start a new block April 6th.

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch + OH Sq
*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 Snatch x 2
Hang Power Snatch x 2
*Sets 1-3 @ 65% of P.Snatch
*Sets 4-6 @ 70%

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

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

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

2-A-DAY

4 sets of:
750m row @ 2k PR Pace
Rest 10 seconds
500m row @ 5k PR Pace
Rest 10 seconds
250m row @ 1k PR Pace
Rest 2 minutes

L2&L3