Warm Up:
On a 5:00 clock with a partner:
5 pass throughs
5 around the worlds
5 muscle cleans
5 jumping ring dips
– Use a PVC.
Specific Warm-Up:
Squat Clean Progression
BENCHMARK WOD: STRICT ELIZABETH
For time:
21-15-9
Squat cleans (95/135 lb)
Strict ring dips
Intended Stimulus: 6:00-10:00; advanced athletes sub-6:00.
Intermediate:
For time:
21-15-9
Squat cleans (65/95 lb)
Jumping ring dips
Beginner:
For time:
15-12-9
Hang squat cleans (35/45 lb)
Foot-assisted ring dips
Home Workout:
For time:
21-15-9
Dumbbell squat cleans (35/50 lb)
Push-ups on dumbbells
– Use two dumbbells.
Movement scaling options:
Squat clean: Load, reps, hang squat clean, power clean, front squat
Strict ring dips: Reps, jumping ring dips, foot-assisted, hand-elevated push-ups
Post-Workout Skill Work:
On a 8:00 clock:
Build to a heavy 1-rep squat clean