Fitness
WOD 1
Strict Press
15mins building to a heavy 3 reps
WOD 2
21 – 15 – 9
Double DB Clean & Jerk @15/10KG
Knees to Chest
Rest 3 mins
12 – 9 – 6
Pull Ups
Double DB Squat Cleans @15/10KG
20 Minute Time Cap
Performance
WOD 1
Strict Press
5 x 3 @80%
15 Minutes
WOD 2
21 – 15 – 9
Double DB Clean & Jerk @22.5/15KG
Toes to Bar
Rest 3 mins
12 – 9 – 6
Bar Muscle Ups
Double DB Squat Cleans @22.5/15KG
20 Minute Time Cap