Performance
WOD 1
Power Clean + Push Jerk
3+1 @75%
2+1 @80%
1+1 @85%
Then…
EMOM12
1+1 @85%
WOD 2
AMRAP15
9 Pull Ups
11 BJ0 @24/20
15 DU
Fitness
WOD 1
Power Clean + Push Jerk
3+1
2+1
1+1
Then…
EMOM12
1+1
Note: Build to a heavy single clean and push jerk then use that same weight for each set of the EMOM.
WOD 2
AMRAP15
9 Banded Pull Ups
11 BJO @24/20
30 SU