Friday January 26, 2024

“Life is a great big canvas, and you should throw all the paint on it you can.” – Danny Kaye

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