Warm Up:
1 set:
20 alternating single-leg deadlifts
1:00 pendulum lunges (left forward, left backward, right forward, right backward)
3 sets:
10 KB deadlifts (focus on maintaining lumbar curve)
10 alternating plate toe-taps
10 alternating lateral KB step-overs
5 KB jump overs
5 KB swings
Skill Work:
On a 6:00 clock:
Build to a heavy 1-rep hang power clean
WOD:
For time:
20 power cleans (135/205 lb)
2,400-m run
200-m KB farmers carry (53/70 lb)
200-m plate carry (35/45 lb)
Intermediate:
For time:
20 power cleans (105/155 lb)
2,400-m run
200-m KB farmers carry (35/53 lb)
200-m plate carry (25/35 lb)
Beginner:
For time:
20 power cleans (55/75 lb)
1,600-m run
200-m KB farmers carry (18/26 lb)
200-m plate carry (10/15 lb)
HOME WOD:
Equipment:
For time:
20 DB squat cleans
2,400-m run
200-m DB farmers carry
200-m DB front rack carry
Bodyweight:
For time:
200-ft broad jump
2,400-m run
200-m weighted farmers carry
200-m weighted bearhug carry
Movement scaling options:
Power cleans: Reduce loading, reduce reps to 10-12
Run: Reduce distance, 14:00 time cap
Farmers carry: Reduce loading and maintain distance
Plate carry: Reduce loading and maintain distance
Partner option:
For time with a partner:
20 power cleans (135/205 lb)
2,400-m run
300-m KB farmers carry (53/70 lb)
300-m plate carry (35/45 lb)
Cool down:
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.