Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Cleans – 15 minutes

Performance: . 2 (full) cleans EMOM for 10 minutes, working up to @ 75%

Fitness: EMOM 10: even minutes – 3 Power Cleans, Odd minutes – max abmat sit-ups

Part 2 – Conditioning: “Infamy”


For time:

  • Row 500m or Run 400m
  • 10 Power Clean (135/95lb)
  • 20 Burpees
  • 40 KB Swings (32/24k)
  • 20 Burpees
  • 10 PC
  • Run 400m or Row 500m (Run if you rowed at the start, row if you ran at the start)

Fitness: Use a weight for the Power Clean that is challenging but your form does not break down; scale the KB to a weight that you can swing to accumulate the 40 reps with breaking only 2-3 times

Click here to sign up for today’s class.


Big shout out to all the CFJC Athletes and Athletic Supporters alike that came out to the Atlanta Affiliate League’s competition on Saturday!