Notes:
Performance and Fitness
WOD 2 is a sprint work out and all about speed. This should be all out efforts for 3 minutes then rest for 2 minutes and repeat for 3 rounds. We should be able to achieve the same amount of rounds each AMRAP.
Performance
WOD 1
Clean & Split Jerk
Build to heavy single
20 Minutes
WOD 2
3 Rounds
AMRAP 3
20 DU/SU
10 Box Jumps
5 Dble DB Thruster @22.5/15kg
2 Minute Rest
Fitness
WOD 1
Clean & Split Jerk
Build to heavy single
20 Minutes
WOD 2
3 Rounds
AMRAP 3
20 DU/SU
10 Box Jumps
5 Dble DB Thruster @15kg/10kg
2 Minute Rest
Home
AMRAP 20
50 DU/SU/Jumping Jacks
10 Squat Jumps
5 Thrusters