Warm Up:
AMRAP 8 with a partner:
Max-calorie/rep row, bike, ski, or shuttle run
– Non-working partner holds an elbow plank.
WOD:
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (35/50 lb)
2-4-6-8-10-12
Burpees over the DB
Intended Stimulus: 4-8 Minutes
Intermediate:
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (25/35 lb)
2-4-6-8-10-12
Burpees over the DB
Beginner:
For time:
2-4-6-8-10-12
Alternating DB hang power cleans (15/20 lb)
Burpees over the DB
Home Workout:
For time:
4-8-12-16-20-24
Alternating dumbbell hang power cleans (35/50 lb)
2-4-6-8-10-12
Burpees over the dumbbell
– Use one dumbbell.
Movement scaling options:
Alternating db hang clean: Load, reps
Burpee over dumbbell: Reps, step-overs, up-downs over the dumbbell
Post-Workout Skill Work:
On a 10:00 clock:
Handstand walk practice