Skill Work:
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans
WOD:
5 rounds for time:
250/300-m row
5 power cleans (125/185 lb)
Intended stimulus: 9-14 Minutes
Intermediate:
5 rounds for time:
200/250-m row
5 power cleans (95/135 lb)
Beginner:
5 rounds for time:
150/200-m row
5 power cleans (35/45 lb)
Home Workout:
5 rounds for time:
300-meter run
10 double-dumbbell power cleans (35/50 lb)
Movement scaling options:
Row: Distance, substitutions
Power cleans: Load, hang power cleans, dumbbell power, or hang power cleans
Cool down:
1 set:
200-m jog
1:00 hamstring stretch/leg
1:00 forearm stretch/arm