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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean 7×2 climbing in weight, shoot for the final double being around 90%

Fitness: Power clean 7×2 Climbing in weight, shoot for the final double being a 8-9 RPE

Part 2 – Conditioning: “Hot Tamale”

Performance: 21-15-9* reps for time of –

  • Burpee
  • Power Clean (135/95lb)

*Each round followed by 20m Lunge with a plate locked out overhead (45/25 plate)

Fitness:

21-15-9* reps for time of –

  • Burpee
  • Power Clean

*Each round followed by 20m Lunge with or without a weighted implement

Is this a benchmark? No

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