In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat 2-2-2-2
Fitness: Front Squat 2-2-2-2 (work up to an 7-8 RPE)

Part 2 – Conditioning: “Weinstein”

Performance: EMOM 10 min:

Even Minutes: 5/5 KB Cleans (32/24k) + 10 Push-ups
Odd minutes: Row for max calories

Score is total calories rowed. If you cannot complete the KB cleans and push-ups within one minute, scale the push-ups.

Fitness: EMOM 10 min:

Even Minutes: 5/5 KB Cleans AHAP (or single-arm swings) + 10 Push-ups (elevated if needed)
Odd minutes: Row for max calories

Score is total calories rowed. If you cannot complete the KB cleans and push-ups within one minute, scale the push-ups.

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