Fitness
WOD 1
Clean & Jerk Complex
1 Hang Clean + 1 Clean + 1 Push Jerk + 1 Split Jerk
Build up to a heavy complex in 6 sets
15 Minutes
WOD 2
10-1 Push Ups
1-10 Toes to Bar
In remaining time Row/Ski/Bike for cals
16 Minute Time Cap
16 Minute Time Cap
Performance
WOD 1
Clean & Jerk Complex
1 Hang Clean + 1 Clean + 1 Push Jerk + 1 Split Jerk
6 x 1 @70-80% 1RM Clean
15 Minutes
WOD 2
10 – 1 HSPU
1 – 10 Toes to Bar
In remaining time Row/Ski/Bike or SU/DU for cals/reps