Warm Up:
1 set:
100-meter jog
10 Samson stretch walking lunges
100-meter jog
10 alternating elbow-to-insteps
100-meter run
10 reps of squat therapy against a wall
1 set:
400-meter run
Barbell Warm-Up:
2 sets:
5 deadlift shrugs
5 hang muscle cleans
5 good mornings
5 front squats
5 shoulder presses
Specific Warm-Up:
3 sets:
3 unbroken squat clean thrusters
WOD:
For time:
12 squat clean thrusters (75/115 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
Intended Stimulus: 8-12 Minutes
Intermediate:
For time:
12 squat clean thrusters (55/75 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
Beginner:
For time:
12 squat clean thrusters (35/45 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
Home Workout:
For time:
12 dumbbell squat clean thrusters (35/50 lb)
400-meter run
9 dumbbell squat clean thrusters
400-meter run
6 dumbbell squat clean thrusters
400-meter run
– Use two dumbbells.
Movement scaling options:
Squat clean thruster: Load, squat clean (pressing limitation), power clean and push press (squatting limitation), thruster (pulling limitation)
Run: Distance, row, bike or ski (running limitation)
Cool down:
1 set:
1:00 foam roll glutes/side
1:00 child’s pose