Performance
WOD 1
Clean & Push Jerk
5 x 3 @65%
Note: 1 set = 3x 1 Clean + 1 Push Jerk. You can do either squat or power cleans depending on how your legs are feeling after the past few days. These reps should not be touch and go.
WOD 2
6 Rounds for Time
10 TTB
15 AKB Swings @24/16
10 BFB
15 Minute Time Cap
Core
3 Rounds
30-45s Low Plank
20-30s Side Plank (Each Side)
20 Alternating V-Ups
Rest as needed between rounds.
Fitness
WOD 1
Clean & Push Jerk
5 x 3
Note: 1 set = 3x 1 Clean + 1 Push Jerk. You can do either squat or power cleans depending on how your legs are feeling from the rest of the week. These reps should not be touch and go.
WOD 2
6 Rounds for Time
10 K2C/15 Tuck Crunches
15 AKB Swings @20/12
10 BFB
15 Minute Time Cap
Core
3 Rounds
30-45s Low Plank
20-30s Side Plank (Each Side)
20 Alternating V-Ups
Rest as needed between rounds.
Home
WOD 1
Clean & Push Jerk
1 x 15
Note: Take a pause between each rep and focus on the movement pattern. If you are using an odd object such as a weighted rucksack then do a squat clean into a push jerk.
WOD 2
6 Rounds for Time
15 Tuck Crunches
15 Odd Object Swings
10 Burpee Over Object
15 Minute Time Cap
Core
3 Rounds
30-45s Low Plank
20-30s Side Plank (Each Side)
20 Alternating V-Ups
Rest as needed between rounds.