Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Power Cleans – 20 min to establish a 1RM
Fitness: 12 min EMOM; Even minutes: 5 Power Clean @ RPE 6, odd minutes: 30 Mtn Climber R+L=1
Part 2 – Conditioning: “Ant Bait”
Performance: AMRAP 12 of –
- 2 Rope Climbs
- 5 Curtis Ps (115/75lb)
- 100m Sprint
Curtis P = Power Clean, Lunge L/R with bar in front rack, Push-press, then back to floor
Fitness:
AMRAP 12 of –
- 2 Rope Progressions or 12 Ring Rows (as horizontal as possible)
- 5 Curtis Ps w BB or DBs
- 100m Sprint
Curtis P = Power Clean, Lunge L/R with bar in front rack, Push-press, then back to floor
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