WOD for Monday, March 21, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power clean – 10 min to hit a heavy single, -then- 5 min to hit 3 singles at 90% of your single
Fitness: 3 Power Cleans + 20 Russian twist – 5 sets, climbing each set to a RPE of 7

Part 2 – Conditioning: “Sexy Latino”

Performance: 14 minute AMRAP of –

• 5 Power Clean
• 3 MUs (or 6 C2B or 9 Pull-ups – whichever one you are working on)
• 100m Shuttle Run

Fitness: 14 minute AMRAP of –

• 5 Hang Power Clean @ 6 RPE
• 10 Ring Row (hardest angle)
• 100m Shuttle Run