Warm Up:
1 set:
10 leg swings/leg
10 lateral leg swings/leg
10 banded deadlifts
10 banded squats
10 banded pull-aparts
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
Loading Up:
3-5 sets:
1 power clean
1 hang power clean
1 jerk
– Build in load each set.
– Partner up and share a bar.
WOD:
7 sets for load:
1 power clean
1 hang power clean
1 jerk
Intermediate:
Same as Rx
Beginner:
7 sets for load:
3 power cleans
3 hang power cleans
3 jerks
HOME WOD:
Equipment:
7 sets for speed and load:
5 DB power cleans
5 DB hang power cleans
5 DB push jerks
– Rest 1:00 between sets.
Bodyweight:
7 sets for time:
10 burpees
10 jumping air squats
10 handstand push-ups
– Rest 1:00 between sets.
Movement scaling options:
Power clean: Hang power clean, DB hang power clean
Hang power clean: Load, DB hang power clean, deadlift
Jerk: Load, DB push jerk, remove for overhead limitations
Limited equipment option:
7 rounds:
7 DB power cleans
5 DB hang power cleans
3 DB push jerks
– Rest 1:00 between rounds.
– Go as heavy as possible on the DBs.
Cool down:
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm