In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean – 20 min

Performance: 5 min empty bar skill with Coach, then 15 min work up to a heavy single
Fitness: 5 min skill work with Coach, then E2MOM 12 min of 3 Power Clean + 15 V-up

Part 2 – Conditioning: “Stanton”

Performance: 4 RFT of –

  • 7 Power Clean (135/95lb)*
  • 10 Lunge Step (L+R=2) with plate overhead (45/35lb)

*Opportunity to upgrade but note this should be a “Sprint” type of effort

Fitness: 4 RFT of –

  • 7 Power Clean
  • 10 Lunge Step (L+R=2) with plate overhead

But wait, there’s more…
If you still WANT MORE? Pick one effort for time:

  • Run a mile
  • Run 800m
  • Row 500m
  • Row 1000m    
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