Skill Work:
On a 10:00 clock:
Work up to a moderate set of 5 power cleans
– Focus on cycle speed, not weight.
WOD: For time:
30 power cleans (105/155 lb)
800-m run
30 power cleans
Intermediate: For time:
30 power cleans (75/105 lb)
800-m run
30 power cleans
Beginner: For time:
15 power cleans (35/45 lb)
400-m run
15 power cleans
Home Workout:
For time:
30 dumbbell power cleans (35/50 lb)
800-meter run
30 dumbbell power cleans
– Use two dumbbells.
Cool down:
2 sets:
1:00 hamstring stretch/leg
1:00 forearm stretch