Skill Work:
4 sets:
3 touch-and-go power cleans
BENCHKARK WOD LAURA: AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
– One person works at a time.
Intermediate: AMRAP 21 with a partner:
30-cal row
20 burpees over the rower
10 power cleans (80/125 lb)
– One person works at a time.
Beginner: AMRAP 21 with a partner:
20-cal row
15 burpees
10 power cleans (45/55 lb)
– One person works at a time.
Home Workout:
AMRAP 21 with a partner:
20 shuttle runs
20 lateral burpees over the dumbbell
10 double-dumbbell power cleans (35/50 lb)
– One person works at a time.
– 1 shuttle run is 25 ft out and back.
Cool down:
1 set:
1:00 foam roll upper back
1:00 figure-4 foam roll glute/side