Build Up:
1 set:
3 squat cleans/person
1:00 rest
5 squat cleans/person
– Build to workout load.
PARTNER WOD: PARTNER BADGER
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Intended stimulus: 20-30 minutes
Intermediate:
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Beginner:
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Home Workout:
3 rounds for time with a partner:
30 single-arm dumbbell squat cleans (35/50 lb)
30 double-dumbbell bent-over rows (35/50 lb)
800-meter run
– Athletes run together and break up the cleans and pull-ups as needed.
Movement scaling options:
Squat cleans: Load, power cleans, hang power cleans, dumbbell hang power cleans, reps
Pull ups: Load, power cleans, hang power cleans, dumbbell hang power cleans, reps
Run: Distance, machine substitutions, 2,000-m C2 Bike, 1,000-m row or ski, 2,500-m Air bike
Cool down:
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch