Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Power Clean- work up to 70%, then perform 3 Touch and go reps EMOM for 10 minutes
Part 2 – Conditioning: “Jambalaya”
Performance: With a running clock, complete 5 rounds with 1 min at each station:
- Row for Max calories
- 10 Power Cleans (135/95lb), rest for the remainder of the minute
- 15 Wall Balls (20/14lb), rest for the remainder of the minute (and get back to rower ASAP)
Score is total calories rowed
Fitness: With a running clock, complete 5 rounds with 1 min at each station:
- Row for Max calories
- 10 Power Cleans at RPE 5-6, rest for the remainder of the minute
- 15 Wall Balls, rest for the remainder of the minute (and get back to rower ASAP)
Score is total calories rowed
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