Loading Up:
4 sets:
2-3 squat cleans
– Build in load.
– Rest 1:00-1:30 between sets.
WOD:
AMRAP 10:
4 squat cleans (125/185 lb)
12 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean
Intermediate:
AMRAP 10:
4 squat cleans (105/155 lb)
9 pull-ups
Straight into…
10:00 to establish:
1 heavy squat clean
Beginner:
AMRAP 10:
3 DB hang power clean + front squats (15/25 lb)
7 jumping pull-ups
Straight into…
10:00 to practice:
3 hang power cleans
3 front squats
Home Workout:
AMRAP 10:
6 double-dumbbell squat cleans (35/50 lb)
12 alternating double-dumbbell renegade rows
Straight into…
EMOM 10:
Min. 1 | 3 dumbbell hang power cleans for speed
Min. 2 | 3 broad jumps for distance
Movement scaling options:
Squat cleans: Load, reps, hang squat cleans, power cleans, dumbbell clean variations
Pull ups: Reps, jumping pull-ups, ring rows
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg