Warm Up:
3 sets:
:20 double-knee tucks in a plank
– Rest :10
:20 good mornings (35/45 lb)
– Rest :10
:20 alternating jumping lunges
– Rest :10
Skill Work:
3-5 sets:
2-3 hang power cleans
WOD:
7 sets for load:
3 hang power cleans
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Hang power clean: Load, DB hang power cleans
Alternate Workout:
DB option:
7 sets:
:30 DB hang power cleans
– Rest 1:30
– Increase the load of the DBs across as many sets as possible
-Aim for 7-12 reps in each set.
Post-workout Skill Work:
3 sets:
20 weighted glute bridges
20 banded side steps/side