Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Clean – 10 min
Fitness: EMOM 10 – Even min: Max Vup in 40 sec. Odd min: 5 Power Cleans RPE 5-6 (out of 10)
Performance: 7 sets – 1 Power Clean + 1 Clean – Drop and reset between movements. Climb to a heavy weight for complex.
Part 2 – Conditioning:
“Moodswing” – Five rounds with 1 minute of rest between
3 min AMRAP
- 5 Burpee
- 7 TTB
- 9 KB Swing
Fitness: Sub Toes thru Rings, knee-ups, or situps for TTB. Use heavy KB that allows you to finish all 9 reps unbroken
Performance: Use 32/24k KB
