Fitness
WOD 1
3 & 3s – 3 BTN Jerk + 3 OH Squats
Build to a moderate weight
20 Minutes
WOD 2
5 Rounds
12/9 Cal Row/Ski
8 Hang Power Snatch @35/25KG
8 BFB
16 Minute Time Cap
*Bike = 9/7 Cals
Performance
WOD 1
3 & 3s – 3 Behind the Neck Jerk + 3 OH Squats
1 x 1 @50%
1 x 1 @60%
1 x 1 @65%
1 x 1 @70%
1 x 1 @75%
1 x 1 @80%
*Percentage based off 1RM Snatch
WOD 2
5 Rounds
12/9 Cal Row/Ski
8 Hang Power Snatch @45/32.5KG
8 BFB
16 Minute Time Cap
*Bike = 9/7 Cals