Skill Work:
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
WOD:
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)
Intended Stimulus: 7-14 Minutes
Intermediate:
15-12-9-6-3 reps for time:
Power cleans (55/75 lb)
Push jerks
Box jump-overs (20/24 in)
Beginner:
12-9-6-3 reps for time:
Power cleans (35/45 lb)
Push jerks
Box step-ups (12/12 in)
Home Workout:
15-12-9-6-3 reps for time:
Dumbbell power cleans (35/50 lb)
Dumbbell push jerks
Box or object jump-overs (20/24 in)
– Use two dumbbells.
Movement scaling options:
Power cleans: Load, reps, dumbbell options
Push jerks: Load, reps, push presses, dumbbell options
Box jump overs: Reps, height, box step-overs, box step-ups
Cool down:
Accumulate:
1:00 banded shoulder stretch/side
1:00 foam roll calves/side