Warm Up:
2 rounds:
200-meter jog
:30 single-unders
10 kettlebell deadlifts
:30 single-under jump front to back
10 kettlebell swings
:30 single-under jump side to side
10 kettlebell deadlifts
:30 single-under left leg
10 kettlebell swings
:30 single-under right leg
Skill Work:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.
WOD:
For time:
2 power cleans (105/155 lb)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
Intended Stimulus: 4-7 Minutes
Intermediate:
For time:
2 power cleans (85/115 lb)
30 double-unders
4 power cleans
30 double-unders
6 power cleans
30 double-unders
8 power cleans
30 double-unders
10 power cleans
Beginner:
For time:
2 power cleans (55/75 lb)
30 single-unders
4 power cleans
30 single-unders
6 power cleans
30 single-unders
8 power cleans
30 single-unders
10 power cleans
Home Workout:
For time:
3 dumbbell power cleans (35/50 lb)
50 double-unders
6 dumbbell power cleans
50 double-unders
9 dumbbell power cleans
50 double-unders
12 dumbbell power cleans
50 double-unders
15 dumbbell power cleans
– Use two dumbbells.
Movement scaling options:
Power cleans: Load, hang power cleans, dumbbell options
Double-unders: Reps, single-unders
Cool down:
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch