Warm Up:
1 set:
1:00 row, bike, or ski
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 lying toes-to-bars
1 set:
1:00 row, bike, or ski
10 good mornings
10 hanging knee raises
1 set:
1:00 row, bike, or ski
20 mountain climbers
10 kipping knee raises
1 set:
1:00 row, bike, or ski
10 jumping squats
10 toes-to-bar reps or attempts
Skill Work:
EMOM 10:
1 hang power clean
WOD:
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars
Intermediate:
AMRAP 10:
5 power cleans (105/155 lb)
10 toes-to-bars
Beginner:
AMRAP 10:
5 power cleans (65/95 lb)
10 hanging knee raises
Home Workout:
AMRAP 10:
10 double-dumbbell power cleans (35/50 lb)
10 V-ups
Movement scaling options:
Power clean: Load, hang power clean, dumbbell power clean
Toes to bar: Reps, knees-to-chest, V-up, sit-up
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg