MONDAY

WOD

LEVEL 1

A.) "DT"
5 RFT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
All movements at prescribed weight of 60kg/40kg.

B.) 5x5 Pause (3 seconds) Overhead Squat

LEVEL 2

A.) Snatch Complex
Build up to 2 Heavy sets of:
Power Snatch + Hang Power Snatch + Snatch
B.) 3x5 Front Squat @80%

C.) Partner "DT"
5 rounds each of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
One athlete completes a full round while second athlete rests. All movements to be completed @70kg/50kg.