Performance
Notes:
WOD 1 focus on quality of the movement not the weight. You should be fast through the lift. If you find you are having to grind out the lift you have gone too heavy. WOD 2 is all about speed. Part A you should be able to do all sets of 15 OHS unbroken and the same with the T2B so scale accordingly. Part B is just about accumulating those reps pace yourself accordingly.
WOD 1
Snatch
Build to heavy single 20 Minutes
WOD 2
Part A.
For Time
3 Rounds
15 OH Squats @42.5/30kg 15 Toes to Bar
6 Minute Time Cap
Part B.
In 5 minutes
Max burpee box jump overs
Fitness
Notes:
WOD 1 focus on quality of the movement not the weight. You should be fast through the lift. If you find you are having to grind out the lift you have gone too heavy. WOD 2 is all about speed. Part A you should be able to do all sets of 15 OHS unbroken and the same with the K2C so scale accordingly. Part B is just about accumulating those reps pace yourself accordingly.
WOD 1
Snatch
Build to heavy single 20 Minutes
WOD 2
Part A.
For Time
3 Rounds
15 OH Squats @20/15kg 15 Knees to Chest
6 Minute Time Cap
Part B.
In 5 minutes
Max burpee box jump overs
Home WOD
3 Rounds
15 Air Squats
15 Sit Ups
Into
21-15-9
Burpees
Squat Jumps
*After each round perform 100 Mountain climbers