Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Clean EMOM for 3 cycles
- Min 1: 3 cleans @ 70%
- Min 2: 2 cleans @ 80%
- Min 3: 1 clean @ 90%
Fitness: Fitness RPE 6, 7, 8
Part 2 – Conditioning: “Breakdown”
Performance: 4 rounds for time 0f –
- Row 500m
- 2 Rope Climbs (legless if you got em)
- 10 Power Clean (135/95lb)
Fitness: 4 rounds for time – time cap 15 minutes – of –
- Row 500m / Run 400m
- 2 Rope Climbs or 3 rope climb progressions
- 10 Power Clean @RPE 7
Is this a benchmark? No
