Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: 2 Hang Cleans – EMOM for 10 min – climbing in weight
Part 2 – Conditioning: “SSC Benchmark” …or the WOD formerly known as: “CFJC Benchmark” (Level II Athlete Test)
Performance: For time –
Run 400m (once) …then 3 rounds of
- 5 Pull-ups
- 10 KB Swings (24/16k)
- 10 Burpees
If you have completed this wod under 5 minutes, feel free to upgrade to C2B pull-ups and/or a heavier KB
Fitness: For time –
Run 400m (once) / or Row 500m …then 3 rounds of
- 5 Ring Rows or Pull-up Progressions
- 10 KB Swings
- 10 Burpees
