Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Fitness: KB Cleans as a skill
Performance: KB Cleans – work-up to heaviest set of 5 on each side, work on smooth turn overs
Part 2 – Conditioning:
Performance: “Chip It”
For time:
- 100m Sprint
- 5/5 KB Cleans (24/16k)
- 10 Box Jumps
- 20 Push-ups
- 5/5 KB Cleans
- 100m Sprint
- 30 Lunge Steps with plate (45/25lb) locked overhead (L+R=2)
- 5/5 KB Cleans
- 100m Sprint
- 40 Burpees
- 5/5 KB Clean
- 100m Sprint
- 50 Double-unders
Fitness: Perform the WOD above but use a lighter KB, a lighter plate for lunges, and perform 100 Single-unders instead of DUs, with heavy rope if possible.
