Warm Up:
3-5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)
Skill Work:
7 Minutes of Power Clean Progression
15 Minutes to Build to a Heavy Power Clean + Hang Power Clean
WOD:
For Time:
15-12-9-6-3
Power Cleans @135/95
Bar-Facing Burpees
Time: 12 Minutes
Loading: 3/5
Skill: 3/5
Volume: 2/5
Intermediate:
For Time:
7-6-5-4-3
Power Cleans @135/95
15-12-9-6-3
Bar-Facing Burpees
Beginner:
For Time:
15-12-9-6-3
Power Cleans @75/55
Bar-Facing Burpees
Limited Equipment (DB option):
18-15-12-9-6
DB Power Cleans
DB-Facing Burpees
Movement scaling options:
Power Cleans: Reps, Loading
Bar-Facing Burpees: Burpee Step-overs, Burpees, Reps
Cool down
3 Sets:
30 Seconds Doorway Pec Stretch / Side
30 Seconds Groiner Stretch / Side