Fitness
WOD 1
Push Jerk
Build to Heavy 5 reps
Then 1 x 20 @ 65% of your 5 rep max
15 Minutes
WOD 2
AMRAP 20
Buy in: 60 Burpees
7 Goblet Squats
14 Hang DB Snatch (Split however you want)
21 Sit Ups
DB = 15/10kg
Performance
WOD 1
Push Jerk
1 x 5 @ 55%
1 x 5 @ 65%
1 x AMAP @ 75%
1 x 20 @ 55%
% based on 1RM
15 Minutes
WOD 2
AMRAP 20
Buy in: 60 Burpees
7 Goblet Squats
14 Hang DB Snatch (Split however you want)
21 Sit Ups
DB = 22.5/15kg