Skill Work: On an 8:00 clock:
Build up to a high box jump
WOD: 5 sets, each for time:
15 box jump-overs (20/24 in)
12 DB deadlifts (35/50 lb)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Intermediate: 5 sets, each for time:
15 box jump-overs (20/24 in)
12 DB deadlifts (20/35 lb)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Beginner: 5 sets, each for time:
10 box step-up overs (12/16 in)
9 DB deadlifts (10/15 lb)
6 DB hang power cleans
3 DB shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Home Workout: 5 sets each for time:
15 object jump-overs (20/24 in)
12 dumbbell deadlifts (35/50 lb)
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
– Rest exactly 2:00 between sets.
– Use two dumbbells.
Cool down: 1 set:
1:00 double-forearm stretch
1:00 banded shoulder stretch/arm