In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Cleans – EMOM 8 – 2 reps – at 75% across

Fitness: Power or full clean – EMOM 8 min – 2 reps @ RPE 6 across

Part 2 – Conditioning: “Dog Bone”

Performance: AMRAP 12 min of –

  • 200m run
  • 18 KB swings (24/16k)
  • 12 Front Rack lunge (95/65lb, L+R=2)

Fitness: AMRAP 12 min of –

  • 200m run
  • 18 KB swings
  • 12 Front rack lunge