Performance
WOD 1
Deadlifts
Build to a heavy triple in 15 minutes
WOD 2
Part A. In a 5 Minute window…
AFAP
30 Power Snatches @62.5/45
Part B. In a 10 Minute window…
6 Rounds
10 Front Squats @42.5/30
15 DU
6 BFB
Fitness
WOD 1
Deadlifts
Build to a heavy triple in 15 minutes
WOD 2
Part A. In a 5 Minute window…
AFAP
30 Power Snatches @45/30
Part B. In a 10 Minute window…
6 Rounds
10 Front Squats @35/25
15 DU
6 BFB
Note: On a 15-minute running clock you have the first 5 minutes to complete 30 power snatches with the remaining time as rest. We are focusing on barbell cycling with load here so you should be able to do at about 5 reps unbroken when fresh. With part B, you want to be pick a weight for the front squats that you can keep unbroken on all 6 rounds whilst maintaining good form.
On a 15-minute running clock you have the first 5 minutes to complete 30 power snatches with the remaining time as rest. We are focusing on barbell cycling with load here so you should be able to do at about 5 reps unbroken when fresh. With part B, you want to choose a weight for the front squats that you can keep unbroken on all 6 rounds whilst maintaining good form.
Fitness
WOD 1
Deadlifts
Build to a heavy triple in 15 minutes
WOD 2
Part A. In a 5 Minute window…
AFAP
30 Power Snatches @45/30
Part B. In a 10 Minute window…
6 Rounds
10 Front Squats @35/25
15 DU
6 BFB
Note: On a 15-minute running clock you have the first 5 minutes to complete 30 power snatches with the remaining time as rest. We are focusing on barbell cycling with load here so you should be able to do at about 5 reps unbroken when fresh. With part B, you want to choose a weight for the front squats that you can keep unbroken on all 6 rounds whilst maintaining good form.
Home WOD
AMRAP20
30 Power Snatch
10 Odd Object Goblet Squats
15 DU/SU/Jumping Jack
6 Burpee Over Object