In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean EMOM for 3 cycles

  • Min 1: 3 cleans @ 70%
  • Min 2: 2 cleans @ 80%
  • Min 3: 1 clean @ 90%

Fitness: Fitness RPE 6, 7, 8

Part 2 – Conditioning: “Breakdown”

Performance: 4 rounds for time 0f –

  • Row 500m
  • 2 Rope Climbs (legless if you got em)
  • 10 Power Clean (135/95lb)

Fitness: 4 rounds for time – time cap 15 minutes – of –

  • Row 500m / Run 400m
  • 2 Rope Climbs or 3 rope climb progressions
  • 10 Power Clean @RPE 7

Is this a benchmark? No

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