Warm Up:
2 sets:
:20 jumping jacks
5 inchworms + 1 push-up
:20 mountain climbers
10 plate squats
Specific Warm-Up:
On a 5:00 clock:
3 unbroken cleans (building)
– Build to a light starting weight.
WOD:
For load:
EMOM 25:
Min. 1-5 | 3 unbroken cleans
Min. 6-10 | 2 unbroken cleans
Min. 11-25 | 1 clean
Increase loading across as many sets as possible.
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
For load:
EMOM 25:
Min. 1-5 | 10 DB power cleans
Min. 6-10 | 9 DB front squats
Min. 11-15 | 8 DB hang power cleans
Min. 16-20 | 7 DB hang squat cleans
Min. 21-25 | 6 DB squat cleans
Bodyweight:
For load:
EMOM 25:
Min. 1-5 | 10 jumps over an object
Min. 6-10 | 9 burpees
Min. 11-15 | 80-m run
Min. 16-20 | 7 burpees + jumping squats
Min. 21-25 | 6 single-leg squats/leg
Movement scaling options:
Cleans: Load, hang power clean, DB clean, deadlift
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg