Warm Up:
AMRAP 4:00:
10 mountain climbers
10 air squats
10 push-ups
Skill Work:
On a 6:00 clock:
Build to a heavy hang power clean
WOD:
For time:
400/500-m row
30 hang power cleans (145/205 lb)
400/500-m row
Intended Stimulus: 6-10 Minutes
Intermediate:
For time:
400/500-m row
30 hang power cleans (95/135 lb)
400/500-m row
Beginner:
For time:
200/250-m row
30 hang power cleans (35/45 lb)
200/250-m row
Home Workout:
For time:
400-m weighted run (35/50 lb)
50 DB hang power cleans (35/50 lb)
400-m weighted run
– Use one DB for the weighted runs and two DBs for the hang power cleans.
Movement scaling options:
Row: Distance, substitutions
Hang power clean: Load, DB options, deadlifts
Cool down
2 sets:
:30 sit and reach stretch
:30 wrist extension stretch/arm