Fitness
WOD 1
Front Squat
Build up to a Heavy 3 Reps
15 Minutes
WOD 2
AMRAP 15
20 Reverse Overhead DB Lunges @ 15/10kg
10 DB Hang Clean + Jerks @ 15/10kg
15/12 Cal Row/Ski/Bike
Performance
WOD 1
Front Squat
1 x 3 @ 70%
1 x 3 @ 80%
1 x 3 @ 90%
1 x 3 @ 95%
1 x 3 @100%
*Base % off 90% 1RM
WOD 2
20 Reverse Overhead DB Lunges @ 22.5/15kg
10 DB Hang Clean + Jerks @ 22.5/15kg
15/12 Cal Row/Ski/Bike