Warm-Up:
2 sets:
5 inchworms
10 walking lunges out
20 mountain climbers
10 walking lunges back
10 forward and back right leg swings
10 forward and back left leg swings
Specific Warm-Up:
1 set:
5 touch-and-go power cleans
2 sets:
3 touch-and-go power cleans
2 sets:
1 power clean
WOD:
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
3 sets for reps:
1:00 alternating dumbbell power cleans (35/50 lb)
– Rest 1:00 between sets.
– Use one dumbbell.
3 sets for reps:
1:00 dumbbell power cleans (35/50 lb)
– Rest 1:00 between sets.
– Use two dumbbells.
3 sets for reps:
1:00 dumbbell squat cleans (35/50 lb)
– Rest 1:00 between sets.
– Use two dumbbells.
Movement scaling options:
Power clean: Load, hang power clean, dumbbell or kettlebell clean
Cool down:
1 set:
1:00 pigeon stretch/leg