Warm Up:
1 set:
15 good mornings (unweighted)
5 inchworm + (1-2-3-4-5) push-ups
10 backstep lunges
5 jump squats, for max height
1 set:
15 RDLs (empty barbell)
3 wall walks
10 walking lunge steps, for distance
5 up-downs + max vertical jump
1 set:
15 good mornings (empty barbell)
:20 handstand shoulder taps
6 alternating samson lunge
5 burpee + max vertical jump
Pre-Workout Strength:
On a 7:00 clock:
Build to a heavy 4-rep front-rack lunge
WOD:
6 rounds for time:
5 hang power cleans (105/155 lb)
10 weighted lunges
Then …
On a 4:00 clock for reps:
Handstand walk
Intermediate:
6 rounds for time:
5 hang power cleans (75/115 lb)
10 weighted lunges
Then …
On a 4:00 clock for reps:
Wall walk
Beginner:
6 rounds for time:
5 hang power cleans (35/45 lb)
10 weighted lunges
Then …
On a 4:00 clock for distance:
Bear crawl
Movement scaling options:
Hang Power Cleans: Load, DB options
Weighted Lunges: Load, DB options
Handstand Walk: Walk-to-wall drill, handstand shoulder taps, wall walks, pike handstand walks around a box
Alternate Workout:
6 rounds for time:
7 DB hang power cleans
10 DB front rack lunges
Then …
On a 4:00 clock for reps:
Handstand walk or wall walk
Partner Option:
For time:
60 hang power cleans (105/155 lb)
120 weighted lunges
Then…
On a 4:00 clock for reps:
Handstand walk
Cool down:
2 sets:
1:00 banded hamstring stretch/side
:30 seated torso twist/side
:30 scorpion stretch hold/side