Warm Up:
4 sets:
:20 bike
– Rest :10
:20 good mornings (empty barbell or training bar)
– Rest :10
Specific Warm-Up:
Hang Power Clean Practice
WOD:
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (95/135 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges (95/135 lb)
Intermediate:
Every 5:00 x 5 rounds:
12/15 calorie assault bike
12 hang power cleans (65/95 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges
Beginner:
Every 5:00 x 5 rounds:
7/10 calorie assault bike
12 hang power cleans (55/75 lb)
10 lateral burpees over the barbell
12 alternating front-rack lunges
HOME WOD:
Equipment:
Every 5:00 x 5 rounds:
150-m shuttle run (3×25-m, down and back)
12 DB hang power cleans
15 lateral burpees over the dumbbell
12 alternating DB front-rack lunges
Bodyweight:
Every 5:00 x 5 rounds:
150-m shuttle run (3×25-m, down and back)
12 weighted ground-to-shoulder reps
15 lateral burpees over object
12 weighted front-rack lunges
Movement scaling options:
Cal Assault bike: Calories, row, skierg, air runner
Hang power clean: Load, DB hang power clean, muscle clean
Lateral burpees over barbell: Reps, up-downs
Alternating front-rack lunges: Load, DB lunge, walking lunge (unloaded)
Partner option:
10 rounds with a partner:
12/15 calorie assault bike
12 hang power cleans (95/135 lb)
15 lateral burpees over the barbell
12 alternating front-rack lunges (95/135 lb)
– Completed in an “I go, you go” fashion.
Each athlete will complete 5 total rounds. Athlete “A” will complete an entire round as quickly as possible and then athlete “B” will complete an entire round as quickly as possible. Athletes will complete 10 total rounds (5 each).
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves