Warm Up:
3 sets:
:30 up-downs to a target (6 in)
:10 rest
:30 mountain climbers
:10 rest
Specific Warm-Up:
Every 2:00 for 5 sets:
2 power cleans
2 thrusters
– Build in load to your first working set.
WOD:
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
Every 3:00 x 7 sets:
3-10 dumbbell power cleans (35/50 lb)
3-10 dumbbell thrusters
– Complete all reps without putting the dumbbell down.
– Use two dumbbells.
Masters 55+:
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
Movement scaling options:
Power clean: Load, hang power clean, dumbbell power clean
Thruster: Load, push press, front squat, dumbbell thruster
Cool down :
1 set:
200-meter recovery walk
:30 foam roll quads/side