Warm Up:
2 sets:
15 unweighted good mornings
10 alternating Spiderman lunges
15 air squats
:20 burpees
Skill Work:
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.
WOD:
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar
intended stimulus: 8:30-15 Minutes
Intermediate:
18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar
Beginner:
12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs
Home Workout:
18-15-12-9-6-3 reps for time:
Double-dumbbell squat cleans (35/50 lb)
Lateral burpees over a dumbbell
Movement scaling options:
Squat clean: Load, reps, hang squat cleans, power clean variations
Lateral burpee over bar: Reps, up-downs with lateral steps over the bar
Cool down:
1-2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 elbow-to-instep/side