Skill Work:
Every 2:00 for 5 sets:
3 hang power cleans
– Build to workout weight or slightly heavier.
WOD:
8 rounds for time:
5 box jump-overs (24/30 in)
5 hang power cleans (155/225 lb)
Intended stimulus: 10-15 Minutes
Intermediate:
8 rounds for time:
5 box jump-overs (20/24 in)
5 hang power cleans (105/155 lb)
Beginner:
8 rounds for time:
5 box step-overs (16/20 in)
5 hang power cleans (35/45 lb)
Home Workout:
8 rounds for time:
5 object jump-overs
5 dumbbell hang power cleans (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Box jump overs: Height, step-overs
Hang power cleans: Load, dumbbell options
Cool down:
1 set:
1:00 hamstring stretch/side
1:00 calf stretch/side