Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Clean – 5 min empty bar skill with coach. Then 15 min to hit a heavy double.
Fitness: 5 min empty bar skill with coach. Then E2MOM 12 min: 5 full cleans if possible (power if not) + 20 sit throughs (or scale is grasshopper)
Sit through: https://m.youtube.com/watch?v=ZiknAWhctow
Part 2 – Conditioning: “O’Leary”
Performance: 4 min AMRAP of –
- 7 Power Cleans (135/95lb)
- 7 Burpees
Rest one minute. Repeat for a total of 3 rounds
Fitness: 4 min AMRAP of –
- 7 Power Cleans
- 7 Burpees (or 0 count burpees)
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