Performance
WOD 1
OH Squats
2 x 5 @60%
2 x 5 @65%
3 x 3 @75%
18 Minute Time Cap
Note: Do a couple of warm up sets before starting the first set. Take roughly 2 minutes of rest between the heavier sets.
WOD 2
7 Rounds
7 Power Snatch @45/32.5
7 OH Squats @45/32.5
7 BFB
14 Minute Time Cap
Core
3 Rounds
40s Hollow Hold
20 Tuck Crunches
30 Flutter Kicks
10 Supermans
Rest as needed between sets
Fitness
WOD 1
OH Squats
2 x 5 @60%
2 x 5 @65%
3 x 3 @75%
18 Minute Time Cap
Note: Do a couple of warm up sets before starting the first set. Take roughly 2 minutes rest between the heavier sets.
WOD 2
7 Rounds
7 Power Snatch @35/25
7 OH Squats @35/25
7 BFB
14 Minute Time Cap
Core
3 Rounds
40s Hollow Hold
20 Tuck Crunches
30 Flutter Kicks
10 Supermans
Rest as needed between sets.
Home
WOD
7 Rounds
14 SA Snatch
14 SA OH Lunges
7 Burpee Over Object
Note: Use a dumbbell, kettlebell or weighted odd object for the snatches and lunges. Reps are to be performed 7 reps each side on each exercise.