Performance
‘Grit’
27 – 21 – 14
Power Cleans @52.5/40
BBJO @24/20
24 – 18 – 11
Power Cleans @62.5/47.5
BBJO @24/20
21 – 15 – 9
Power Cleans @72.5/55
BBJO @30/24
40 Minute Time Cap
Notes: Be wise with how you split your sets on the power cleans and try to keep it moving on the burpees. Here we are focusing on pacing through increasing workloads to finish the workout within the time cap. The starting set of power cleans should be a moderate weight that you can cycle fresh for roughly 7 reps and be increased on each couplet so that the last power clean weight is heavy but not near maximal.
Fitness
‘Grit’
27 – 21 – 14
Power Cleans @35/25
BBJO @24/20
24 – 18 – 11
Power Cleans @45/35
BBJO @24/20
21 – 15 – 9
Power Cleans @55/42.5
BBJO @30/24
40 Minute Time Cap
Notes: Be wise with how you split your sets on the power cleans and try to keep it moving on the burpees. Here we are focusing on pacing through increasing workloads to finish the workout within the time cap. The starting set of power cleans should be a moderate weight that you can cycle fresh for roughly 7-10 reps and be increased on each couplet so that the last power clean weight is heavy but not near maximal.
Home WOD
27 – 21 – 14
Odd Object Hang Cleans
Burpee Over Object
24 – 18 – 11
Odd Object Power Cleans
Burpee Over Object
21 – 15 – 9
Odd Object Squat Cleans
Burpee Over Object
40 Minute Time Cap