– Midday 3.0 from 10:30am-12:30pm
WOD
For time:
100 Dbl-Unders
25 Strict HSPU
10 OH Squats (165/115)
400m run
50 Burpees
5 OH Squats
*Pack
75 Dbl-Unders
15 HSPU *Strict or Kipping
10 OH Squats (115-135/75-95)
400m run
35 Burpees
5 OH Squats
*Pup
30 Dbl-Unders or 100 Skips
10 Box HSPU
10 OH or Front Squats (Scale as needed)
400m run
25 Burpees
5 OH or Front Squats
STRENGTH
L1: Do the Class.
L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Sets 3-5 @ 70% x 3
B. Every 2 minutes x 5 sets
Back Squat x 5 reps
* 70% of 1RM
C. 3 sets of:
Snatch Pulls x 3
Rest 2 minutes
* 85% of 1RM
L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
2s Pause Snatch (BTK)
*Set 1 @ 60% x 3
*Set 2 @ 65% x 3
*Set 3 @ 70% x 3
*Sets 4-6 @ 75% x 3
B. Every 2 minutes x 6 sets
Back Squat x 5 reps
* 75% of 1RM
C. 4 sets of:
Snatch Pulls x 3
Rest 2 minutes
* 90% of 1RM
2-A-DAY
L2:
For time:
75 Dbl-Unders
25 Wall Balls (20/14)
30 CTB Pull Ups
25 Wall Balls
75 Dbl-Unders
L3:
For time:
100 Dbl-Unders
25 Wall Balls (20/14)
50 CTB Pull Ups
25 Wall Balls
100 Dbl-Unders