Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 20 minutes
Fitness: Deadlifts – 4 sets of 5, increasing in weight to a moderate load
Performance: Deadlifts – 4 sets of 5, increasing in weight to a a heavy set
Part 2 – Conditioning: “Friday the 13th”
EMOM for 20 minutes – If you miss an interval, skip a minute then continue. Scale the reps of both movements to keep finishing within the minute in the EMOM (while still allowing 10 seconds of rest).
Fitness:
- 7 Power Cleans (or Hang Power Cleans, 95/65lb or scaled)
- 7 Burpees
Performance:
- 7 Power Cleans ( 135/95lb)
- 7 Burpees
