In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean – 15 minute

Fitness: EMOM 15 min of –
Min 1: 5 PC or Hang Power Clean
Min 2: Accumulate 15 sec L sit hold
Min 3: 30 sec HS hold or Plank hold

Performance: 15 min to establish a heavy 2 Cleans + 1 Hang Power Clean

Part 2 – Conditioning:  “The Ghost” (CFNE) 6 Rounds for max reps of –

Fitness:

  • 1 minute Row for Calories
  • 1 minute of Burpees
  • 1 minute of Single-unders
  • 1 minute Rest

Performance: RX is on

  • 1 minute Row for Calories
  • 1 minute of Burpees
  • 1 minute of DUs
  • 1 minute Rest

  

  

 

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