In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Power Cleans – 20 min to establish a 1RM

Fitness: 12 min EMOM; Even minutes: 5 Power Clean @ RPE 6, odd minutes: 30 Mtn Climber R+L=1

Part 2 – Conditioning: “Ant Bait”

Performance: AMRAP 12 of –

  • 2 Rope Climbs
  • 5 Curtis Ps (115/75lb)
  • 100m Sprint

Curtis P = Power Clean, Lunge L/R with bar in front rack, Push-press, then back to floor

Fitness:

AMRAP 12 of –

  • 2 Rope Progressions or 12 Ring Rows (as horizontal as possible)
  • 5 Curtis Ps w BB or DBs
  • 100m Sprint

Curtis P = Power Clean, Lunge L/R with bar in front rack, Push-press, then back to floor