Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Cleans – 5 min of empty bar work with coach. Then 7 sets of 2 reps catching it in a full clean – working to a heavy set. You can drop and reset but don’t take more than 20 sec.
Fitness: Cleans – 5 min of empty bar work with coach. Then EMOM 12, Even minutes: 5 cleans (full if possible), Odd minutes: 30 sec plank hold, as much distance between feet and hands as possible.
Part 2 – Conditioning: “Georgia”
Performance: 5 RFT of –
- 10 Power Cleans (135/95lb)
- 15 Push ups
Fitness: 5 RFT of –
- 10 Power Cleans at RPE 5
- 15 Push ups or push-up progression work
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