Warm Up:
On a 5 Minute Clock:
10 alt. Spiderman stretch
10 push-up to down dog
10 double knee tucks in a plank
5 squat therapy (use wall)
Skill Work:
EMOM 8:
4 box step overs
4 box jump
4 box jump over
WOD:
AMRAP 5:
1 squat clean (110/165 lb)
1 jerk
Intermediate:
AMRAP 5:
1 squat clean (95/135 lb)
1 jerk
Beginner:
AMRAP 5:
1 squat clean (65/95 lb)
1 jerk
Movement scaling options:
Squat Clean: Load, power clean + front squat
Jerk: Load, push press, strict press
Alternate Workout:
AMRAP 5:
DB clean and jerks
Cool down:
Accumulate
1:00 couch stretch / side
1:00 quad foam roll /side
1:00 press-up hold