In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 10 minutes
Fitness: 3 Power Cleans (or Hang Power Cleans) – EMOM for 10 minutes at 6 RPE

Performance: 1 Clean EMOM for 10 minutes starting at 50% and climbing 5-10# each interval until fail or technique breaks down. Then back off 10-20# and finish the EMOM.

Part 2 – Conditioning:
Fitness: For two rounds – AMRAP 7 min of –

  • 5 Push Press
  • 5 Goblet squat
  • 100 Singles

—Rest 2 min between AMRAPs—

Performance: For two rounds – AMRAP 7 min of –

  • 5 Push Press (135/95lb)
  • 5 Front Squat (same barbell)
  • 50 DUs

—Rest 2 min between AMRAPs—

  

  

 

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