Specific Warm-Up:
3-4 sets:
6 power cleans
– Build to workout weight.
– Rest 1:00 between sets.
WOD:
3 rounds for time of:
400-m run
21 med-ball cleans (20/30 lb)
12 power cleans (105/155 lb)
Time stimulus: 10-15 Minutes
Intermediate:
3 rounds for time of:
400-m run
21 med-ball cleans (14/20 lb)
12 power cleans (75/105 lb)
Beginner:
3 rounds for time of:
200-m run
15 med-ball cleans (10/14 lb)
10 power cleans (35/45 lb)
Home Workout:
3 rounds for time of:
400-m run
21 med-ball cleans (20/30 lb)
12 power cleans (105/155 lb)
Movement scaling options:
Run: Distance, substitutions
Med ball cleans: Load, reps, hang med-ball cleans, med-ball power cleans, med-ball front squats
Power cleans: Load, reps, hang power cleans, dumbbell power cleans
Post-Workout Skill Work:
2 sets:
400-m run
– Rest 3:00 between efforts.