Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Bench or Press – work to a heavy double
Fitness: Seated single arm press – 5 sets of 6 rest 90 seconds between
Part 2 – Conditioning: “Impediment”
Performance: 3 RFT of –
- 10 Power Clean (135/95)
- 50 Wall ball (20/14lb)
- 50 DU
Fitness: 3 RFT of –
- 10 Power Clean
- 50 Wall ball
- 75 Single Unders (with beaded rope if possible)
