Performance
WOD 1
Clean & Jerk
5 x 3+2 @70%
Note: Do a couple of warm up sets before starting the first set. The cleans should not be performed touch and go, so focus on good form and drop between each rep. After you have done 3 cleans its 2 Jerks which can be either power or split jerk.
WOD 2
3 Rounds
500m Row
15 Power Snatch @35/25
10 Strict HSPU
2-minute rest between sets.
21 Minute Time Cap
Note: The rest is incorporated into the time cap. The row and power snatch want to be performed at a fast sprint pace with the gymnastic movement being controlled under fatigue.
Core
3 Rounds
1 Min Low Plank
20 Bicycle crunches
30 Flutter Kicks
Rest as needed between rounds.
Fitness
WOD 1
Clean & Jerk
5 x 3+2
Note: Do a couple of warm up sets before starting the first set. The cleans should not be performed touch and go, so focus on good form and drop between each rep. After you have done 3 cleans its 2 Jerks which can be either power or split jerk.
WOD 2
3 Rounds
500m Row
15 Power Snatch @25/15
10 Military Push Ups
2-minute rest between sets.
21 Minute Time Cap
Note: The rest is incorporated into the time cap. The row and power snatch want to be performed at a fast sprint pace with the gymnastic movement being controlled under fatigue.
Core
3 Rounds
1 Min Low Plank
20 Bicycle crunches
30 Flutter Kicks
Rest as needed between rounds.
Home
WOD 1
5 Rounds
5 Squat Cleans
5 Front Squats
5 Push Press
5 Thrusters
Note: Use an object that is relatively heavy and rest as long as needed between rounds.
WOD 2
4 Rounds
50 DU/SU/Jumping Jacks
15 Power Snatch
10 Military Push Ups
2-minute rest between sets
25 Minute Time Cap
Note: The rest is incorporated into the time cap. The DU and power snatch want to be performed at a fast sprint pace with the gymnastic movement being controlled under fatigue.
Core
3 Rounds
1 Min Low Plank
20 Bicycle crunches
30 Flutter Kicks
Rest as needed between rounds.