Fitness
WOD 1
Teaching Exercise: Clean Pull from Mid-Thigh
5 x 3 @Empty Bar
Main Lift: Clean from Mid-Thigh
Build up to a heavy triple in 5 sets
15 Minute Time Cap
Assistance Exercise
Back Squats
E2MOM8
4 x 6 @Moderate Weight
WOD 2
10 – 1
Box Jump Overs @24/20”
AKB Swings @20/12KG
8 Minute Time Cap
Performance
WOD 1
Teaching Exercise: Clean Pull from Mid-Thigh
5 x 3 @Empty Bar
Main Lift: Clean from Mid-Thigh
Build up to a heavy triple in 5 sets
15 Minute Time Cap
Assistance Exercise
Back Squats
E2MOM8
4 x 6 @60-65%
WOD 2
10 – 1
Box Jump Overs @24/20”
AKB Swings @24/16KG
8 Minute Time Cap