Warm Up:
AMRAP 6:
2 shuttle runs (25 ft there and back)
15 air squats
25-ft broad jump
25-ft bear crawl
Skill Work:
EMOM 10:
1 hang power clean
WOD:
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars
Intermediate:
AMRAP 10:
5 power cleans (105/155 lb)
5 toes-to-bars
Beginner:
AMRAP 10:
5 power cleans (55/75 lb)
10 hanging knee raises
Movement scaling options:
Power cleans: Load, hang power cleans, DB options.
TTB: Knees-to-elbows, knee raises, lying toes-to-bars, V-ups.
Parter option:
AMRAP 10:
10 power cleans (135/205 lb)
20 toes-to-bars
All reps are split evenly.
While one partner is working, the other is resting.
Split reps evenly.
Cool down:
2 sets:
:30 forearm stretch (palms down, fingers forward)
:30 forearm stretch (palms down, fingers backward)
:30 forearm stretch (back of hand, fingers backward)