Warm Up:
2 sets:
10 PVC pass-throughs
10 PVC good mornings
10 PVC overhead squats
:15 side-plank hold/side
200-meter run
:20 plank hold
Specific Warm-Up:
2-3 sets:
5 unbroken power cleans (building)
WOD:
3 rounds for time:
21 power cleans (105/155 lb)
400-m run
Plank hold for time equal to run time
– Plank hold should be unbroken.
Intended Stimulus: 16-20 Minuntes
Intermediate:
3 rounds for time:
21 power cleans (75/115 lb)
400-m run
Plank hold for as much of run time as possible
Beginner:
3 rounds for time:
12 power cleans (35/45 lb)
200-m run
Plank hold for as much of run time as possible
Home Workout:
3 rounds for time:
21 dumbbell power cleans (35/50 lb)
400-meter run
Plank hold for time equal to run time
– Use two dumbbells.
Movement scaling options:
Power cleans: Reps, load
Run: Distance, substitutions
Plank hold: Knee planks, time
Cool down:
Accumulate:
1:00 foam roll calves
1:00 cobra stretch