Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Cleans – 15 minutes
Performance: . 2 (full) cleans EMOM for 10 minutes, working up to @ 75%
Fitness: EMOM 10: even minutes – 3 Power Cleans, Odd minutes – max abmat sit-ups
Part 2 – Conditioning: “Infamy”
Performance:
For time:
- Row 500m or Run 400m
- 10 Power Clean (135/95lb)
- 20 Burpees
- 40 KB Swings (32/24k)
- 20 Burpees
- 10 PC
- Run 400m or Row 500m (Run if you rowed at the start, row if you ran at the start)
Fitness: Use a weight for the Power Clean that is challenging but your form does not break down; scale the KB to a weight that you can swing to accumulate the 40 reps with breaking only 2-3 times
