Tuesday September 26th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
9.15.21
Thrusters (95/65)
Bar Facing Burpees

*Pack
9.15.21
Thrusters (75/55)
Bar Facing Burpees
*Pup
9.12.15
Thrusters (65/45)
Bar Facing Burpees

STRENGTH

Level 1: Class Warm-Up.

A. Every 2 minutes x 6 sets of:
Clean + Jerk
*Sets 1-2 x 3+1 @ 7RPE
*Sets 2-3 x 2+1 @ 8RPE
*Sets 5-6 x 1+1 @ 9RPE

B. For time:
9.12.15
Thrusters (95/65)
Bar Facing Burpees

Level 2: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Snatch Deadlift + Snatch + OH Squat
*Sets 1-2 x 2+2+1 @ 65-70%
*Sets 3-4 x 2+1+1 @ 70-75%
*Sets 5-6 x 1+1+1 @ 75-80%

B. EMOM x 12 minutes
Min 1: KB Front Rack Squat Hold x 30-45 seconds
Min 2: Wall Facing HS Hold x 30-45 seconds
Min 3: Hanging L-Sit Hold x 15-30 seconds

C. 3 sets of:
Clean Pulls x 5 reps @ 80-85%
Rest 30 seconds
Seated Arnold Press x 8-10 reps (Mod-Tough)
Rest 30 seconds
DB Box Step Downs x 6-8/Leg (20/16″)
Rest 90 seconds

Level 3: Self led Warm-Up.

A. Every 2 minutes x 6 sets
Push Jerk + Push Pres
*Sets 1-2 x 3+2 @ 70%
*Sets 3-4 x 2+2 @ 75%
*Sets 5-6 x 1+2 @ 80%
*No TnG reps.

B. EMOM x 10 minutes
1 Clean Pull
2 Sq Clean @ 70-75%

C. 3 sets of:
Sandbag/DBall Front Rack Walking Lunge x 50ft (100/70)
Rest 30 seconds
Nordic GH Hip Extensions x 8-10 reps
Rest 30 seconds
Banded BTN Press x 8-10 reps (16kg/12kg)
Rest 90 seconds
*Use a training bar for the Banded Press*

2-A-DAY

Level 2:

For time:
120 Dbl-Unders
50 Wall Balls (30/20)
50 KB Swings (2/1.5pd)
120 Dbl-Unders

Level 3:

For time:
50/35 Assault Bike Cals
15 Muscle Ups
50/35 Assault Bike Cals
10 Muscle Ups
50/35 Assault Bike Cals
5 Muscle Ups