Specific Warm-Up:
3 hang power cleans
3 shoulder-to-overheads
– Build in load to workout weight.
– Rest 1:00 between sets.
WOD:
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Intermediate:
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
Beginner:
4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
– Rest 2:00 between rounds.
Home Workout:
4 x AMRAP 4:
3 dumbbell hang power cleans (35/50 lb)
6 dumbbell shoulder-to-overheads
9 burpees over the dumbbells
12 dumbbell bent-over rows
– Use two dumbbells.
– Rest 2:00 between rounds.
Movement scaling options:
Hang power cleans: Load, reps, dumbbell hang power cleans, kettlebell swings
Shoulder to overheads: Load, reps, dumbbell push presses, seated shoulder presses
Burpees over bar: Up-downs over the bar, up-downs
Pull up: Reps, jumping pull-ups, ring rows
Cool down:
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead