Warm Up:
2 sets:
:40 high knees
:40 bear crawl steps (2 forward, 2 back)
:40 jump squats
:40 alternating spiderman
Specific Warm-Up:
4 sets:
1 deadlift
1 clean
1 hang clean
1 jerk
WOD:
7 sets for load:
1 deadlift
1 clean
1 hang clean
1 jerk
– Athletes may power or squat clean and push or split jerk, but the complex must be unbroken.
Intermediate:
Same as rx
Beginner
Same as Rx
HOME WOD:
Equipment:
5 unbroken sets for total time:
10 DB deadlifts
10 DB cleans
10 DB hang cleans
10 DB shoulder-to-overheads
– Rest as little as needed to complete all 40 reps unbroken on each set.
Bodyweight:
5 sets for reps:
:30 alternating single-leg squats
:30 air squats
:30 walking lunge steps
:30 burpees
– Rest 3:00 between sets.
Movement scaling options:
Deadlift: Deadlift of a 2″ riser
Clean: Hang clean, front squat, DB clean
Hang clean: Front squat, DB hang clean
Jerk: Push press, front squat, DB split jerk, DB push jerk
DB option:
7 sets for load:
5 DB deadlift
5 DB clean
5 DB hang clean
5 DB jerk
Cool down:
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center