Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Power Clean – Max unbroken touch and go reps at 60%
Fitness: Power Clean – Max unbroken touch and go reps at RPE 5
Part 2 – Conditioning: “Napoleon Dynamite”
Performance: AMRAP 22 minutes
- 200m Run
- 10 Toes to Bar
- 10 Front Rack Lunge (95/65lb L+R=2)
Fitness: AMRAP 22
- 200m Run or 250m Row
- 10 Kipping Knee-ups (or sit-ups)
- 10 Front Rack Lunge (w/ BB, KB, or unloaded; L+R=2)
