In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: EMOM 8 min – 1 Power Clean + 1 Clean, Climbing in weight
Fitness: EMOM 8 min – 1 Power clean + 1 Clean working up to RPE 5/6

Part 2 – Conditioning: “Lanyard”

Performance: AMRAP 16 min of –

  • 10 Power Clean (135/95lb)
  • Run 200
  • 2 Rope Climb

Fitness: AMRAP 16 min of –

  • 10 Power Clean @ RPE 6
  • Run 200
  • 10 Ring Rows or 4 Rope Climb progressions