Warm Up:
Rowing Warm-Up
Specific Warm-Up:
2 sets:
5 hang power cleans
– Perform one set from the high hang position and then one set from the low hang position.
WOD:
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
Time Cap: 10 Minutes
Intermediate:
For time:
30 hang power cleans (55/75 lb)
40 deadlifts
400/500-m row
Beginner:
For time:
30 hang power cleans (35/45 lb)
40 deadlifts
250/300-m row
HOME WOD:
Equipment:
For time:
30 DB hang power cleans
40 DB deadlifts
500-m run with DB
Bodyweight:
For time:
30 V-ups
40 double-knee tucks in plank
50 burpees
Movement scaling options:
Hang power clean: Load, DB hang power clean, KB swing
Deadlift: Load, sumo-deadlift, DB deadlift, KB deadlift
Row: Distance, bike, SkiErg
Limited equipment option:
For time:
30 DB hang power cleans (35/50 lb)
40 DB deadlifts
400-m run
Post-Workout Skill Work:
Every :30 for 10 sets:
2 power cleans
– Must be touch-and-go reps.