Performance
WOD 1
10 x Bar Complex
1 Squat Clean
1 Hang Clean
1 Push Jerk
1 Thruster
Note: Do at least 3 warm up sets before starting the first set. Gradually increase the weight as you progress through the workout to build to a relatively heavy weight. Each set must be completed without dropping the bar.
WOD 2
4 Rounds
15 Barbell Strict Press
10 DB Split Squats (Each Leg)
15 Push Ups
20 DB Curtsey Lunges
Note: This is accessory strength work so rest as long as necessary between rounds.
6
WOD 1
10 x Bar Complex
1 Squat Clean
1 Hang Clean
1 Push Jerk
1 Thruster
Note: Do at least 3 warm up sets before starting the first set. Gradually increase the weight as you progress through the workout to build to a relatively heavy weight. Each set must be completed without dropping the bar.
WOD 2
4 Rounds
15 Barbell Strict Press
10 DB Split Squats (Each Leg)
15 Push Ups
20 DB Curtsey Lunges
Note: This is accessory strength work so rest as long as necessary between rounds.