Warm Up:
AMRAP 6:
30 plate hops
15 ground plate to overhead (10/15 lb)
10 counter-balance squats
Specific Warm-Up:
2 sets:
5 DB power cleans
WOD:
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)
Time Cap: 12 Min
Intermediate:
For time:
30-24-18-12-6:
Double-unders
DB power cleans (20/35 lbs)
Beginner:
For time:
60-48-36-24-12:
single-unders
30-24-18-12-6:
DB power cleans (10/15 lbs)
HOME WOD:
Equipment:
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans
Bodyweight:
For time:
60-48-36-24-12:
Hops to a low object (3-5 in)
30-24-18-12-6:
Jumping floor touch
Movement scaling options:
Double unders: Reps, single-unders, plate hops, lateral hops over the DB.
DB power clean: Loading, low hang DB power clean, hang DB power clean.
Alternate Workout:
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
Eye-level KB swings (53/70 lb)
Post-Workout Finisher:
For time with a partner:
50 DB devils press
– Alternate every rep.
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot