Performance and Fitness Notes
WOD 1 is about strengthening the positioning in the clean. Weight is kept at 50% Front Squat 1RM so that the 6 Front Squats can be done at speed.
In WOD 2 pick a weight for the Squat cleans that you can either cycle or do as fast singles. The deadlifts should be 6 reps unbroken on every round. Calories for the Row and Bike are the same in this WOD.
Performance
WOD 1
EMOM14
Minute 1: 3 Position Clean
Minute 2: 6 Front Squats
@50% 1RM Front Squat
WOD 2
3 Rounds
7/5 Cals
6 Squat Cleans @60/45
10 Pull Ups
Into
3 Rounds
10/7 Cals
6 Deadlifts @110/75
10 BFB
18 Minute Time Cap
Fitness
WOD 1
EMOM14
Minute 1: 3 Position Clean
Minute 2: 6 Front Squats
@50% 1RM Front Squat
WOD 2
3 Rounds
7/5 Cals
6 Squat Cleans @45/30
10 Ring Rows
Into
3 Rounds
10/7 Cals
6 Deadlifts @75/52.5
10 BFB
18 Minute Time Cap
Home WOD
For Time
35-28-21-14-7
DB Deadlift
Burpees Over DB
18 Minute Time Cap