Skill Work: 5 sets for load:
1 clean-grip deadlift
1 clean pull
1 squat clean
WOD: For time:
50 Chest To Bar Pull Ups
50 Hang squat cleans (65/95 lb)
50 Cal
Intermediate: For time:
50 Pull Ups
50 Hang squat cleans (55/75 lb)
50 Cal Row
Beginner: For time:
30 Jumping pull-ups
30 Hang squat cleans (55/75 lb)
50 Cal Row
Home Workout: For time:
50 alternating dumbbell rows in a plank (20/35 lb)
50 hang dumbbell squat cleans
25 shuttle runs
– Use two dumbbells.
– 1 shuttle is 25 ft down and back.
Cool down: 1 set:
2:00 foam roll lats
1:00 pec stretch