Warm Up:
1 set:
:40 inchworms with push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
– Rest :20-:30 between movements.
Specific Warm-Up:
2 sets:
3 hang power cleans
3 shoulder-to-overheads
– Build in load to workout weight and rest 1:00 between sets.
WOD:
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Intermediate:
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
Beginner:
4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.
Partner option:
AMRAP 20:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 burpees over the bar
12 pull-ups
– One partner rests while the other completes a full round; alternate rounds.
At-home option:
4 sets for AMRAP 4:
3 dumbbell hang power cleans (35/50 lb)
6 dumbbell shoulder-to-overheads
9 burpees over the dumbbells
12 dumbbell bent over rows
– Use two dumbbells.
– Rest 2:00 between rounds.
Movement scaling options:
Hang power clean: Load, dumbbell options
Shoulder to overhead: Load, dumbbell options
Burpee over the bar: Reps, regular burpee
Pull-up: Reps, jumping pull-up, ring row
Cool down:
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead