Warm Up:
2 rounds:
:30 jumping jacks
10 air squats
10 shoulder tap + shoulder tap + push-ups
10 band pull aparts
Specific Warm-Up:
1 set:
5 hang squat cleans
5 hang squat cleans
2 hang squat cleans
2 hang squat cleans
– Build in load across all sets and rest 1:30 between each.
WOD:
For load:
2-2-2-2-2
Hang squat cleans
Intermediate:
Same as Rx
Beginner:
For load:
4-4-4-4-4
Hang squat cleans
Home Workout:
EMOM 10:
Min. 1 | :45 plank hold
Min. 2 | Max-rep dumbbell hang squat cleans (35/50 lb)
Movement scaling options:
Hang squat clean: Load, hang power clean, front squat, dumbbell options
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg