Loading Up:
3 sets:
3 clean and jerks
– Build in load.
WOD:
For time with a partner:
180 wall-ball shots (14/20 lb) (9/10 ft)
30 muscle-ups
60 clean and jerks (95/135 lbs)
Intended Stimulus: 15-22 Minutes
Intermediate:
For time with a partner:
180 wall-ball shots (10/14 lb) (9/10 ft)
30 foot-assisted muscle-ups
60 clean and jerks (65/95 lbs)
Beginner:
For time with a partner:
100 wall-ball shots (6/10 lb) (8/9 ft)
30 ring rows
30 push-ups from the knees
40 clean and jerks (45/65 lbs)
Home Workout:
For time with a partner:
180 single-dumbbell thrusters (35/50 lb)
30 wall walks
60 double-dumbbell clean and jerks (35/50 lb)
Movement scaling options:
Wall ball shots: Reps, load, target height, med-ball squats, med-ball push presses
Muscle ups: Reps, foot-assisted muscle-ups, low-ring muscle-up transitions, pull-ups + push-ups from the knees
Clean and jerks: Load, hang clean and jerks, cleans or jerks
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg