Performance and Fitness Notes
WOD 1 focuses on technique and working on your speed getting under the bar.
Keep weights light.
WOD 2 is about speed you can move the bar.
This shouldn’t be slow so use a weight that allows you to move fast.
Performance
WOD 1
E2MO2M 14
3 x Tall Squat Snatch
3 x Squat Snatch
*Use light weight
WOD 2
AMRAP 4
10 Power Snatch @42.5/30kg
20 Box Jump
2 minute rest
AMRAP 4
8 OH Squat @42.5/30kg
20 Box Jump
2 Minute rest
AMRAP 4
6 Squat Snatch @42.5/30kg
20 Box Jumps
Fitness
WOD 1
E2MO2M 12
3 x Tall Squat Snatch
3 x Squat Snatch
*Use light weight
WOD 2
AMRAP 4
10 Power Snatch @42.5/30kg
20 Box Jump
2 minute rest
AMRAP 4
8 OH Squat @42.5/30kg
20 Box Jump
2 Minute rest
AMRAP 4
6 Squat Snatch @42.5/30kg
20 Box Jumps