Skill Work:
On a 10:00 clock:
8-6-4-2
Hang power cleans
– As the repetitions decrease, increase the load.
– Build to heavier than workout weight.
WOD: For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (135/225 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
– Score is the time it takes for both athletes to complete the workout.
Intermediate: For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (105/155 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.
Beginner: For time with a partner:
750-m row
25 alternating reverse lunges
15 DB hang power cleans (10/20 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.
Home Workout:
For time:
800-meter run
25 alternating single-leg squats
15 dumbbell hang power cleans (50/70 lb)
– Use two dumbbells.
Cool down:
1:00 foam roll calves
1:00 foam roll hamstrings
1:00 foam roll quads
1:00 foam roll lats