Warm Up:
1 set:
1:20 row (easy)
:40 good morning + jump
1 set:
1:20 row (moderate)
:40 air squats
1 set:
1:20 row (fast)
:40 burpees
Specific Warm-Up:
4 sets:
3 hang power cleans
WOD:
For time:
30 hang power cleans (155/225 lb)
50 alternating single-leg squats
1,600/2,000-m row
Intended Stimulus: 15-20 Minutes
Intermediate:
For time:
30 hang power cleans (105/155 lb)
50 alternating single-leg squats to a target
1,600/2,000-m row
Beginner:
For time:
30 hang power cleans (55/75 lb)
50 alternating reverse lunges
800/1,000-m row
HOME WOD:
Equipment:
For time:
30 DB hang clean and jerks
50 alternating single-leg squats
1,600-m run
– Use two DBs.
Bodyweight:
For time:
400-m weighted carry
50 alternating single-leg squats
1,600-m run
Movement scaling options:
Hang power clean: Load, DB hang power clean, deadlift
Single-leg squat: Single-leg squat to a target, reverse lunge, box step-ups
Row: Distance, bike, SkiErg
Partner option:
For time:
40 hang power cleans (155/225 lb)
80 alternating single-leg squats
2,100/3,000-m row
Cool down:
2 sets:
:30 frog stretch
:30 couch stretch/leg