Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Cleans – EMOM 8 – 2 reps – at 75% across
Fitness: Power or full clean – EMOM 8 min – 2 reps @ RPE 6 across
Part 2 – Conditioning: “Dog Bone”
Performance: AMRAP 12 min of –
- 200m run
- 18 KB swings (24/16k)
- 12 Front Rack lunge (95/65lb, L+R=2)
Fitness: AMRAP 12 min of –
- 200m run
- 18 KB swings
- 12 Front rack lunge
