In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Clean – Max unbroken touch and go reps at 60%
Fitness: Power Clean – Max unbroken touch and go reps at RPE 5

Part 2 – Conditioning: “Napoleon Dynamite”

Performance: AMRAP 22 minutes

  • 200m Run
  • 10 Toes to Bar
  • 10 Front Rack Lunge (95/65lb L+R=2)

Fitness: AMRAP 22

  • 200m Run or 250m Row
  • 10 Kipping Knee-ups (or sit-ups)
  • 10 Front Rack Lunge (w/ BB, KB, or unloaded; L+R=2)