Specific Warm-Up:
4-5 sets:
2-3 hang squat cleans
– Build in load to starting workout weight.
WOD:
Every 2:00 for 10 rounds for load:
10 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
Intermediate:
Every 2:00 for 10 rounds for load:
7 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.
Beginner:
Every 2:00 for 10 rounds with a light load:
7 box step-ups (12/12 in)
3 hang squat cleans
– Step down from the box.
Home Workout:
Every 2:00 for 10 rounds for load:
10 tuck jumps
3-7 double-dumbbell hang squat cleans (35/50 lb)
Movement scaling options:
Box jumps: Height, step-ups, row or ski
Hang squat clean: Load, hang power cleans, dumbbell hang squat cleans
Cool down:
Accumulate:
2:00 seated pike stretch (feet wide)