In WODs

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

  

  

 

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