Warm Up:
Jump rope prep
1 round:
:20 single-unders
:20 single-unders jog in place
:20 single-unders jump front to back
:20 single-unders jump side-to-side
:20 single-unders jumping lunges
:20 single-unders left leg
:20 single-unders right leg
– Rest :10 between movements.
Specific Warm-Up:
3 sets:
3 deadlifts
3 hang power cleans
3 front squats
– Build to workout weight.
WOD:
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
Intermediate:
For time:
9-7-5:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
Beginner:
For time:
9-7-5:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
Home Workout:
For time:
15-12-9
Dumbbell deadlifts (35/50 lb)
Dumbbell hang power cleans
Dumbbell front squats
– Use two dumbbells.
Movement scaling options:
Deadlift: Load, dumbbell options
Hang power clean: Load, dumbbell options
Front squat: Load, front rack lunges, dumbbell options
Post-Workout Skill Work:
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.