Fitness
WOD 1
Snatch Complex
1 Snatch High Pull
1 Squat Snatch
1 OH Squat
Work your way up to heavy Complex
12 Minutes
WOD 2
For Time
2 rounds
21 Power Clean @30/20kg
21 Hand Release Push Ups
2 Minute Rest
2 rounds
15 Power Clean @40/30kg
15 Hand Release Push Ups
2 Minute Rest
2 rounds
9 Power Clean 45/35kg
9 Hand Release Push Ups
20 Minute Time Cap
Performance
WOD 1
EMOM 12
Snatch Complex
1 Snatch High Pull
1 Squat Snatch
1 OH Squat
@65-75% of Snatch 1RM
WOD 2
For Time
2 rounds
21 power clean @42.5/30kg
12 Handstand Push Ups
2 Minute Rest
2 rounds
15 power clean @50/35kg
9 Handstand Push Ups
2 Minute Rest
2 rounds
9 power clean @60/40kg
6 Handstand Push Ups
20 Minute Time Cap