Warm Up:
2 sets:
200-meter row
10 alternating Spiderman stretches
5 up-downs
10 PVC front squats
5 burpees
10 PVC shoulder presses
Skill Work:
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
WOD:
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 burpees over the bar
Intended Stimulus: 5-10 Min
Intermediate:
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 burpees over the bar
Beginner:
3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 burpees over the bar
Home Workout:
3 rounds for time:
9 dumbbell hang power cleans (35/50 lb)
12 dumbbell thrusters
15 burpees over the dumbbells
– Use two dumbbells.
Movement scaling options:
Hang power clean: Load, reps, dumbbell hang power clean
Thruster: Load, reps, dumbbell thrusters, front squat, push press
Burpee over bar: Reps, burpee in place, up-down in place
Cool down:
Accumulate:
1:00 foam roll upper back
1:00 double-forearm stretch