Warm-up & Mobility: 15 Minutes
Strength: Clean – 8 min EMOM at 65% – High Hang Clean, Above the Knee Clean, From the Floor Clean
Conditioning: For total rounds and miscellaneous reps –
3 minute AMRAP of:
- 4 Power Cleans (155/105 lbs)
- 8 Push-ups
Rest 2 minutes, and then…
3 minute AMRAP of:
- 5 KB Swings (30/24k)
- 10 Toes to Bar
Rest 2 minutes, and then… repeat both AMRAPs (and rest periods) for a second round.
* Focus on FAST transitions!! These are short AMRAPs and should be an all-out effort!
