Notes:
Performance and Fitness
WOD 1 is all about control. Each rep should take around 9 seconds so it should take you 30seconds to perform the 3 reps. The bar will be taken from the floor. WOD 2 is a long workout and is all about consistency, each round should take you the same amount of time. ALL reps should be performed unbroken so scale accordingly.
Performance
WOD 1
Tempo Front Squats @44X1
E2MO2M 12
3 reps
Light – Mod weight
WOD 2
20 Rounds For Time
5 Power Cleans @52.5/35
5 Chest to Bar Pull Ups
5 Burpees
20 Minute Time Cap
Fitness
WOD 1
Tempo Front Squats @44X1
E2MO2M 12
3 reps
Light – Mod weight
WOD 2
20 Rounds For Time
5 Power Cleans @ 35/25kg
5 Pull Ups
5 Burpees
20 Minute Time Cap
Home WOD
EMOM 20
4 Burpees
8 Sit Ups
12 Lunges
Notes
All exercises to be completed within the minute. Increase or decrease reps depending on ability to complete within the time.