Performance
WOD 1
Deadlift
1 x 10 @50%
1 x 8 @55%
1 x 6 @65%
1 x 5 @70%
1 x 4 @75%
4 x 3 @85%
20 Minute Time Cap
WOD 2
Cals
50/40 – 40/30 – 30/23 – 20/15
Squat Cleans @60%
9 – 8 – 7 – 6
DU
100 – 75 – 50 – 50
23 Minute Time Cap
Note: Squat Cleans are based on 60% of your 1RM Clean.
Fitness
WOD 1
Deadlift
Build to a heavy 3 reps then perform 4 set at that weight.
20 Minute Time Cap
WOD 2
Cals
50/40 – 40/30 – 30/23 – 20/15
Squat Cleans @Moderate
9 – 8 – 7 – 6
SU
100 – 75 – 50 – 50
23 Minute Time Cap