Wednesday March 9th

– Midday 3.0 from 10:30am-12:30pm

Skill:
10-12 Minutes Build to a Heavy set of:
Hang Power Snatch x 3

WOD

For time:
9.15.21 reps of:
Cal Row
Power Snatch (115/85)

*Pack
9.15.21 reps of:
Cal Row
Power Snatch (95/65)
*Pup
9.12.15 reps of:
Cal Row
Power Snatch (Scale as needed)

Strength

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

B. For time:
10 Wall Balls (20/14)
50 Dbl-Unders
15 Wall Balls
50 Dbl-Unders
20 Wall Balls
50 Dbl-Unders

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch + Snatch Pull + Snatch
*Set 1 @ 60% x 1+2+1
*Sets 2-3 @ 65% x 1+2+1
*Sets 4-5 @ 70% x 1+1+1

B1. Every 30s x 5 minutes
Power Snatch x 2 @ 65%
– Rest 2 minutes –
B2. Every 30s x 5 minutes
Power Snatch x 1 @ 70%

C. Every 4 minutes
Back Squat
*Set 1 x 12 @ 55%
*Set 2 x 10 @ 60%
*Set 3 x 8 @ 65%

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch + Snatch Pull + Snatch
*Set 1-2 @ 65% x 1+2+1
*Sets 3-4 @ 70% x 1+2+1
*Sets 5-6 @ 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 4 minutes:
Back Squat
*Set 1 x 12 @ 60%
*Set 2 x 10 @ 65
*Set 3 x 8 @ 70%

2-A-DAY

“Helen”
3 rounds for time of:
400m run
21 KB Swings (1.5/1pd)
12 Pull Ups

L2&L3