Performance and Fitness Notes
The focus of WOD 1 is to progressively load the bar over 6 working sets to build to a heavy set. As this is a barbell cycling exercise, all movements must be done without dropping the bar.
WOD 2 is a descending and then an ascending ladder; here you want to be thinking about pacing your movements at a speed that you can maintain to complete all work within the time cap.
Performance
WOD 1
E3MOM18
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
WOD 2
20 – 2
Power Cleans @45/32.5
Cals
1 – 10
Front Squats @45/32.5
TTB
18 Minute Time Cap
Fitness
WOD 1
E3MOM18
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
WOD 2
20 – 2
Power Cleans @35/25
Cals
1 – 10
Front Squats @35/25
TTB
18 Minute Time Cap