Skill Work:
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow
WOD:
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 lateral burpees over the bar
Intended Stimulus: 5-10 Minutes
Intermediate:
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 lateral burpees over the bar
Beginner:
3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 lateral burpee bar step-overs
Home Workout:
3 rounds for time:
9 dumbbell hang power cleans (35/50 lb)
12 dumbbell thrusters
15 burpees over the dumbbells
– Use two dumbbells.
Movement scaling options:
Hang power cleans: Load, reps, dumbbell hang power cleans
Thrusters: Load, reps, dumbbell thrusters, dumbbell front squats (overhead limitation), dumbbell push presses (squatting limitation)
Burpees over the bar: Reps, up-downs over the bar, burpees in place, up-downs in place
Cool down:
Accumulate:
1:00 foam roll upper back
1:00 double-forearm stretch