Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
Clean
5 min skill
12 min work up to a heavy double.
these are full cleans unless there are mobility limitations, then power is acceptable.
Part 2 – Conditioning:
“Alice on Acid”
Performance:
For time:
21-18-15-12-9-6-3
Burpee
KBS 24/16
*After rounds 200m sandbag run
Fitness:
For time:
21-18-15-12-9-6-3
Burpee
KBS 24/16
*After rounds 200m sandbag run
