In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Clean – 5 min empty bar skill with coach. Then 15 min to hit a heavy double.
Fitness: 5 min empty bar skill with coach. Then E2MOM 12 min: 5 full cleans if possible (power if not) + 20 sit throughs (or scale is grasshopper)

Sit through: https://m.youtube.com/watch?v=ZiknAWhctow

Part 2 – Conditioning: “O’Leary”

Performance: 4 min AMRAP of –

  • 7 Power Cleans (135/95lb)
  • 7 Burpees

Rest one minute. Repeat for a total of 3 rounds

Fitness: 4 min AMRAP of –

  • 7 Power Cleans
  • 7 Burpees (or 0 count burpees)