In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Power Clean

Performance and Fitness:  15 min skill and work up to WOD weight

Part 2 – Conditioning: “Jefferson Airplane”

Performance: AMRAP 14 of –

  • 7 TTB
  • 3 Power Cleans (185/125lb)
  • 7 HSPU

Rest 30 sec

Fitness: AMRAP 14 of –

  • TTB progressions
  • Power Clean at RPE 8
  • Regular push-up (with 0% worm!) or elevated push up on low-racked barbell