Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight
Fitness: EMOM for 8 minutes – 1 power clean + 3 push-press, increasing in weight to a 6 RPE
Part 2 – Conditioning: “Fuzzy Puppies”
Performance: For time –
- 200m Run
- 10 HSPU
- 20 Lunge Steps (L+R=1)
- 20 S2OH (95/65lb)
- 20 Lunge Steps
- 400m run
- 30 Pull-ups
- 20 Lunge Steps
- 40 Wall Ball (20/14lb)
- 20 Lunge Steps
- 800m run
Fitness: For time –
- 200m Run
- 10 Push-ups or handstand push-up progressions
- 20 Lunge Steps (L+R=1)
- 20 S2OH @RPE 4
- 20 Lunge Steps
- 400m run
- 30 Ring Rows or pull-up progressions
- 20 Lunge Steps
- 40 Wall Ball
- 20 Lunge Steps
- 800m run
