In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Cleans – 15 minutes

Performance: . 2 (full) cleans EMOM for 10 minutes, working up to @ 75%

Fitness: EMOM 10: even minutes – 3 Power Cleans, Odd minutes – max abmat sit-ups

Part 2 – Conditioning: “Infamy”

Performance:

For time:

  • Row 500m or Run 400m
  • 10 Power Clean (135/95lb)
  • 20 Burpees
  • 40 KB Swings (32/24k)
  • 20 Burpees
  • 10 PC
  • Run 400m or Row 500m (Run if you rowed at the start, row if you ran at the start)

Fitness: Use a weight for the Power Clean that is challenging but your form does not break down; scale the KB to a weight that you can swing to accumulate the 40 reps with breaking only 2-3 times

  

  

 

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