Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Front Squat 2-2-2-2
Fitness: Front Squat 2-2-2-2 (work up to an 7-8 RPE)
Part 2 – Conditioning: “Weinstein”
Performance: EMOM 10 min:
Even Minutes: 5/5 KB Cleans (24/16k) + 10 Push-ups
Odd minutes: Row for max calories
Score is total calories rowed. If you cannot complete the KB cleans and push-ups within one minute, scale the push-ups.
Fitness: EMOM 10 min:
Even Minutes: 5/5 KB Cleans AHAP (or single-arm swings) + 10 Push-ups (elevated if needed)
Odd minutes: Row for max calories
Score is total calories rowed. If you cannot complete the KB cleans and push-ups within one minute, scale the push-ups.
