Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Clean 7×2 climbing in weight, shoot for the final double being around 90%
Fitness: Power clean 7×2 Climbing in weight, shoot for the final double being a 8-9 RPE
Part 2 – Conditioning: “Hot Tamale”
Performance: 21-15-9* reps for time of –
- Burpee
- Power Clean (135/95lb)
*Each round followed by 20m Lunge with a plate locked out overhead (45/25 plate)
Fitness:
21-15-9* reps for time of –
- Burpee
- Power Clean
*Each round followed by 20m Lunge with or without a weighted implement
Is this a benchmark? No
