Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Clean – 20 min
Performance: 5 min empty bar skill with Coach, then 15 min work up to a heavy single
Fitness: 5 min skill work with Coach, then E2MOM 12 min of 3 Power Clean + 15 V-up
Part 2 – Conditioning: “Stanton”
Performance: 4 RFT of –
- 7 Power Clean (135/95lb)*
- 10 Lunge Step (L+R=2) with plate overhead (45/35lb)
*Opportunity to upgrade but note this should be a “Sprint” type of effort
Fitness: 4 RFT of –
- 7 Power Clean
- 10 Lunge Step (L+R=2) with plate overhead
But wait, there’s more…
If you still WANT MORE? Pick one effort for time:
- Run a mile
- Run 800m
- Row 500m
- Row 1000m
