In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – 7 sets of 1 Clean Pull + 1 Hang Clean – Climbing to heavy set
Fitness: EMOM 12 – Even minutes: 3 Power Cleans RPE 6, Odd minutes: 40 sec hollow hold flutter kick

Part 2 – Conditioning: “Power Couplet”

Performance: AMRAP 12 minutes of –

  • 7 Power Cleans (115/75lb)
  • 10 Box Jumps (24/20″)

Fitness: AMRAP 12 minutes of –

  • 7 Hang Power Clean
  • 10 Box Jumps or step-ups

 

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