Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: 15 min Power Clean – work up to a heavy double (reset between reps)
Fitness: EMOM 10 – Even min: 20 hollow rocks – Odd min: 3 power cleans – begin at RPE of around 4 and climb over the 5 sets and ending with the weight for the wod
Part 2 – Conditioning: “Mama Drama”
Performance: 4 RFT of –
- 75 DUs
- 10 Lunge Steps with plate locked overhead (45/25lb)
- 5 Power Clean (185/120lb or scale to a “heavy” weight)
Fitness: AMRAP 16 min of –
- 100 Jump rope Singles (using beaded if possible)
- 10 Lunge Steps with plate locked overhead or implement held at sides
- 8 Hang Power cleans with weight that allows you to remain unbroken
