Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Clean – work to 70% – 3x max reps touch and go Power Cleans – continue until your form degrades, slows significantly, or you can’t hang onto the bar. Beginners should perform Hang Power Cleans working on form for sets of 3, working to at 7-8 RPE.
Fitness: EMOM 12 min – 6 Pendlay rows at 6 RPE, Odd: Max plank hold trying to keep as much distance as possible between hands and feet
Part 2 – Conditioning: “Unicorns and Rainbows”
Performance: AMRAP 10 min of –
- 8 Power Clean (135/95lb)
- 8 Push-ups on parellettes
- 20 Double-unders*
*add 10 each round
Fitness: AMRAP 10 min of –
- 8 Hang Power Cleans
- 8 Elevated Push-ups
- 20 Single-under*
* add 10 each round
