Fitness
WOD 1
Snatch Complex – 2 Snatch Pulls + 2 Squat Snatch
20mins building to a heavy complex
WOD 2
21 – 15 – 9
GTOH 30/20kg
Lateral Burpee over Bar
Once Complete 5 Minute Rest
Then into
12 – 9 – 6
OH Squat @ 30/20kg
Lateral Burpee over Bar
15 Minute Time Cap (including 5 minute rest)
Performance
WOD 1
Snatch Complex – 2 Snatch Pulls + 2 Squat Snatch
1 x 1 @50%
1 x 1 @60%
1 x 1 @65%
1 x 1 @70%
1 x 1 @75%
1 x 1 @80%
1 x 1 @85%
20 Minutes
WOD 2
21 – 15 – 9
GTOH @42.5/30kg
Lateral Burpee over Bar
Once Complete 5 Minute Rest
Then into
12 – 9 – 6
OH Squat @ 42.5/30kg
Lateral Burpee over Bar
15 Minute Time Cap (including 5 minute rest)