WOD 1 = 7min EMOM
-hang squat clean
-squat clean from floor
-2 push jerk
Increase weight each round. Start with empty bar if needed. Folks with no experience can scale to 1 hang squat clean and 1 push jerk. Coaches can add pause at the bottom of the squat to help newcomers work on “position before weight”.
WOD2 = 10 min, Clean, jerk, front squat
Complete as many rounds as possible in 10 minutes of:
-10 clean and jerks
-10 front squats
for WOD 2 , don’t go above (95/135) unless you have competition experience or oly lifting background. Make each rep as clean as possible.