Fitness
WOD 1
3 Position Power Clean
Build up to a moderate weight and cycle for 20mins
WOD 2
21 Power Cleans
21 Knees to Chest
21 Front Squats
15 Power Cleans
15 Knees to Chest
15 Front Squats
9 Power Cleans
9 Knees to Chest
9 Front Squats
@45/32.5KG
14 Minute Time Cap
Performance
WOD 1
3 Position Power Clean
Work up to 80-85% in 8 sets
WOD 2
21 Power Cleans
21 Toes to Bar
21 Front Squats
15 Power Cleans
15 Toes to Bar
15 Front Squats
9 Power Cleans
9 Toes to Bar
9 Front Squats
@60/42.5KG
14 Minute Time Cap