Level 1
Strength
Work to a heavy Power Clean (pause 3sec in power position) + Hang Squat Clean in 12mins
Partner WOD
18min AMRAP of:
6 Power Cleans(50kg/30kg)
30 Double Unders
12 Knee Raises
200m Run
# Alternate with partner – Person 1 completes 6 Power Cleans then Person 2 completes 6 Power Cleans, then Person 2 completes 30 DU’s then Person 2 completes 30 DU’s. 200m Run is performed together at the same time.
Level 2
Strength
Work to a heavy Power Clean (pause 3sec in power position) + Hang Squat Clean in 12mins
WOD
18min AMRAP of:
6 Power Cleans(70kg/45kg)
30 Double Unders
12 Toes to Bar
200m Run
# Alternate with partner – Person 1 completes 6 Power Cleans then Person 2 completes 6 Power Cleans, then Person 2 completes 30 DU’s then Person 2 completes 30 DU’s. 200m Run is performed together at the same time.