In WODs

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

  

 

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