A.
Health
In 15 Min Build to a HEAVY:
2 Clean Pulls + 1 Power Clean + 1 Below the Knee Hang Power Clean
+
Rest 1 Min
+
Every 1:30 x 2 Sets:
1 Complex @ 75%
– Reset between the clean pulls and the power clean but hang onto the bar after the squat clean going into the below the knee hang power clean
Fitness + Performance:
In 15 Min Build to a HEAVY:
2 Clean Pulls + 1 Squat Clean + 1 Below the Knee Hang Squat Clean
+
Rest 1 Min
+
Every 1:30 x 2 Sets:
1 Complex @ 75%
– Reset between the clean pulls and the squat clean but hang onto the bar after the squat clean going into the below the knee hang squat clean
B.
Health WOD:
For Time: 13 Min Time Cap
20/15 Cal Bike
9 Power Cleans (75/55)
9 Front Squats
16/12 Cal Bike
12 Power Cleans (75/55)
12 Front Squats
12/9 Cal Bike
15 Power Cleans (75/55)
15 Front Squats
Fitness WOD:
For Time: 13 Min Time Cap
30/25 Cal Bike
9 Squat Cleans (155/105)
24/20 Cal Bike
12 Squat Cleans (155/105)
18/14 Cal Bike
15 Squat Cleans (155/105)
Performance WOD:
For Time: 13 Min Time Cap
30/25 Cal Bike
9 Squat Cleans (205/135)
24/20 Cal Bike
12 Squat Cleans (205/135)
18/14 Cal Bike
15 Squat Cleans (205/135)