WOD:
For time:
100 double-unders
60 DB deadlifts (50/70 lb)
100 double-unders
45 DB hang power cleans (50/70 lb)
100 double-unders
30 DB push jerks (50/70 lb)
– Use two dumbbells.
Intended simulus: 12-18 min
Intermediate:
For time:
70 double-unders
60 DB deadlifts (35/50 lb)
70 double-unders
45 DB hang power cleans (35/50 lb)
70 double-unders
30 DB push jerks (35/50 lb)
– Use two dumbbells.
Beginner:
For time:
60 single-unders
30 DB deadlifts (10/20 lb)
60 single-unders
25 DB hang power cleans (10/20 lb)
60 single-unders
20 DB push jerks (10/20 lb)
– Use two dumbbells.
Home Workout:
For time:
100 double-unders or jumping jacks
60 dumbbell deadlifts (50/70 lb)
100 double-unders or jumping jacks
45 dumbbell hang power cleans (50/70 lb)
100 double-unders or jumping jacks
30 dumbbell push jerks (50/70 lb)
– Use two dumbbells.
Movement scaling options:
Double unders; Reps, timed attempts, double- and single-under combination, battle ropes
Deadlift: Load, reps, range of motion, kettlebell sumo deadlift
Hang power clean: Load, reps, kettlebell swings, single-arm option
Push jerk: Load, reps; single-arm option, push press, shoulder press, push-up
Cool down:
1 set:
1:00 foamroll calves
1:00 foamroll hamstrings
1:00 foamroll quads
1:00 foamroll lats