Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: 5×1 Power Position Clean + 1 hang clean from the knee (not below) + 1 Power Clean from the floor. Bar can be dropped and a quick reset for the final lift of the complex. Climb in weight for each working set.
Fitness: 5×5 Power Clean at 6 RPE + 20 hollow rocks (or 20-30s hollow body hold)
Part 2 – Conditioning: “Ornacia”
Performance: AMRAP 18* min of:
- 5 Power Clean at 70%
- 7 Toes-To-Bar
- 9 Wall Ball (20/14lb)
*E2MOM Run 100m shuttle run
Fitness: AMRAP 18* min of:
- 5 Hang PCs at 5RPE
- 9 Knee-ups or Sit-ups
- 9 WB
*E2MOM run 100m shuttle run
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