Warm Up:
1 set:
10 alternating scorpion stretches
:30 plank hold (forearms)
10 supermans
:30 plank hold (hands)
1 set:
10 good mornings (empty barbell)
10 kip swings
10 alternating v-ups
10 kip swings with knees up
1 set:
10 deadlifts (clean grip) (empty barbell)
10 knees-to-armpits
10 deadlifts (mixed grip) (empty barbell)
10 toes-to-bar
Skill Work:
EMOM 6:
2 hang power cleans
– Build to a heavy double.
WOD:
On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts (75/115 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.
Intermediate:
On a 1:30 clock x 5 sets:
10 knees-to-armpits
10 deadlifts (65/95 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.
Beginner:
On a 1:30 clock x 5 sets:
10 hanging knee raises
10 deadlifts (55/75 lb)
Max unbroken hang power cleans
– Rest 1:00 between sets.
HOME WOD:
Equipment:
On a 1:30 clock x 5 sets:
15 v-ups
12 DB deadlifts
Max unbroken DB hang power cleans
– Rest 1:00 between sets
– Use two DBs.
Bodyweight:
On a 1:30 clock x 5 sets:
15 v-ups
12 jumping lunges
Max distance walking lunges
– Rest 1:00 between sets.
Movement scaling options:
Toes to bar: Reps (no less than 5), knees-to-armpits, hanging knee raises, v-ups, sit-ups
Deadlift: Load, DB deadlift
Hang power clean: Load, DB hang power clean, sumo deadlift high pull
Partner option:
On a 2:00 clock x 5 sets:
10 synchro. toes-to-bars
10 synchro. deadlifts (75/115 lb)
Max unbroken synchro. hang power cleans
– Rest 1:00 between sets.
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side