In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance & Fitness: Power Clean – 10 Min work up and skill. Climb to heavier than WOD weight then back off to WOD weight.

Part 2 – Conditioning: “Ten”

Performance: 10 Rounds for time (with 20 min timecap) of –

  • 2 Power Cleans (135/95lb)
  • 3 Thrusters (same BB)
  • 2 Rope Climbs

Fitness: 10 Rounds for time (with 20 min timecap) of –

  • 2 Power Cleans at 7 RPE
  • 3 Thrusters (same BB or use DBs)
  • 2 Rope climb progressions
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