In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 Minutues

Performance: 2 position Snatch – Above knee & power position – work up to RPE 8

Fitness: 2 position Clean – Above knee & power position – work up to RPE 8

Part 2 – Conditioning: “Idaho Springs”

Performance: 10 min AMRAP of –

  • 5 Man Makers w/ DBs (row L + row R + push-up + clean & press)
  • 25 Air Squats
  • 25 Double-Unders

Fitness: 10 min AMRAP of –

  • 5 Man Makers w/ DBs (row L + row R + push-up + clean & press)
  • 15 Air Squats
  • 50 Speed steps L+R= 1