A.

Health 

Every 1:30 x 8 Sets: 

1 Clean Pull + 1 Above the Knee Hang Power Clean

– Reset after the clean pull, bring the bar back up to the hang and hit that rep 

– targeting similar weight to last week 

Fitness + Performance: 

Every 1:30 x 8 Sets: 

1 Clean Pull + 1 Above the Knee Hang Squat Clean 

– Reset after the clean pull, bring the bar back up to the hang and hit that rep 

– targeting similar weight to last week 

B.

Health WOD:

4 Sets: 16 Min Time Cap 

12/10 Cal Bike

10 Deadlifts (95/65)

8 Burpees 

– Rest 2 Min 

Fitness WOD:

4 Sets: 16 Min Time Cap 

15/12 Cal Bike 

12 Deadlifts (165/115)

9 Double Hop Lateral Burpees

– Rest 2 Min 

Performance WOD:

4 Sets: 16 Min Time Cap 

18/14 Cal Bike 

12 Deadlifts (205/135)

9 Double Hop Lateral Burpees

– Rest 2 Min