In WODs

Warm-up & Mobility: 15 Minutes

Strength: Clean – 5×2 @ 65% 2 sec pause in the bottom after the catch, then bounce and drive out of the hole. 60 sec rest between sets

Conditioning: For time (20 min time cap):

  • 15 Power Clean (135/95)
  • 200m Run
  • 1 Rope Climb
  • 12 Power Clean
  • 400m Run
  • 2 Rope Climb
  • 9 Power Clean
  • 800m Run
  • 3 Rope Climb

 

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