Specific Warm-Up:
1 set:
10 hang power cleans (light)
5 hang power cleans (moderate)
5 hang power cleans (workout weight)
8 hang power cleans (workout weight)
WOD:
3 rounds for time:
24/30-cal bike
15 hang power cleans (105/155 lb)
Intended Stimulus: 8-12 Minutes
Intermediate:
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)
Beginner:
3 rounds for time:
16/20-cal bike
12 hang power cleans (35/45 lb)
Home Workout:
3 rounds for time:
50 walking lunges
15 double-dumbbell hang power cleans (35/50 lb)
Movement scaling options:
Bike: Calories, substitutions
Hang power clean: Load, reps, dumbbell options
Cool down / Post-Workout Skill Work:
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side