Coaches Notes
Performance and Fitness
WOD 1
If you did the clean complex last Wednesday, then the goal here is to perform all your working sets at 90-100% of the final weight from that session.
If you were not at that session, then use something around 70-80% of your max clean.
WOD 2
Push pull assistance strength work, the aim is to do all three movements with minimal rest in-between.
For the deadlift and strict press, choose a weight that is heavy but also allows you to do each movement unbroken.
Performance
WOD 1
E2MOM16
1 Clean + 2 Front Squats + 1 Jerk
Maintain a heavy weight through all sets.
WOD 2
3 – 5 Sets/18:00
A1: 20 Military Push Ups
A2: 10 RDL’s
A3: 10 SA DB Strict Press (Each Arm)
2 Minutes Rest
Fitness
WOD 1
E2MOM16
1 Clean + 2 Front Squats + 1 Jerk
Maintain a heavy weight through all sets.
WOD 2
3 – 5 Sets/18:00
A1: 20 Military Push Ups
A2: 10 RDL’s
A3: 10 SA DB Strict Press (Each Arm)
2 Minutes Rest
HOME WOD
AMRAP 15
5 Handstand Push Ups or Hand Release Push Ups
10 DB/KB Swings
15 Sit Ups