Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Clean – 15 minute
Fitness: EMOM 15 min of –
Min 1: 5 PC or Hang Power Clean
Min 2: Accumulate 15 sec L sit hold
Min 3: 30 sec HS hold or Plank hold
Performance: 15 min to establish a heavy 2 Cleans + 1 Hang Power Clean
Part 2 – Conditioning: “The Ghost” (CFNE) 6 Rounds for max reps of –
Fitness:
- 1 minute Row for Calories
- 1 minute of Burpees
- 1 minute of Single-unders
- 1 minute Rest
Performance: RX is on
- 1 minute Row for Calories
- 1 minute of Burpees
- 1 minute of DUs
- 1 minute Rest
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