Warm Up:
Plyometric Warm-Up
Skill Work:
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.
WOD:
For time:
50 power cleans (95/135 lb)
– At the top of every minute, perform 10 box jumps (20/24 in).
– 10:00 time cap.
Intended Stimulus: 4-8 Minutes
Intermediate:
For time:
50 power cleans (85/115 lb)
– At the top of every minute, perform 8 box jumps (20/24 in).
– 10:00 time cap.
Beginner:
For time:
30 hang power cleans (55/75 lb)
– At the top of every minute, perform 8 box jumps (12/12 in).
– 10:00 time cap.
Home Workout:
For time:
50 double-dumbbell power cleans (35/50 lb)
– At the top of every minute, perform 10 broad jumps (3/4 ft).
Movement scaling options:
Power clean: Load, reps, hang power cleans
Box jump: Box height, reps, step-ups
Cool down:
1 set:
1:30 foam roll quadriceps
1:30 foam roll calves