Warm Up:
1 set:
200-meter run, slow
10 torso twists
10 alternating hamstring scoops
10 high knees
10 butt kickers
10 jumping jacks
10 up-downs
200-meter run, faster
Specific Warm-Up:
2-3 sets:
6 deadlifts
6 hang power cleans
– Start with an empty barbell and build to workout weight.
WOD:
For time:
40 deadlifts (65/95 lb)
40 hang power cleans
800-m run
30 deadlifts
30 hang power cleans
800-m run
20 deadlifts
20 hang power cleans
800-m run
10 deadlifts
10 hang power cleans
Intended Stimulus: 19-27 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
15 deadlifts (45/65 lb)
15 hang power cleans
600-m run
15 deadlifts
15 hang power cleans
600-m run
10 deadlifts
10 hang power cleans
600-m run
10 deadlifts
10 hang power cleans
Home Workout:
For time:
40 dumbbell deadlifts (25/35 lb)
40 dumbbell hang power cleans
800-meter run
30 deadlifts
30 hang power cleans
800-meter run
20 deadlifts
20 hang power cleans
800-meter run
10 deadlifts
10 hang power cleans
– Use two dumbbells.
Movement scaling options:
Deadlift: Load, reps, range of motion, dumbbell deadlifts
Hang power clean: Load, reps, dumbbell hang power cleans
Run: Distance, substitutions
Cool down:
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch