Specific Warm-Up:
3-4 sets:
2 squat cleans
– Rest 1:00 between sets.
WOD:
For load:
Squat clean
2-2-2-2-2-2-2
Intermediate:
Same as Rx
Beginner:
For load:
Squat clean
3-3-3-3-3-3-3
Home Workout:
Every 3:00 for 7 sets:
3-7 dumbbell deadlifts
3-7 dumbbell hang squat cleans
3-7 dumbbell front squats
– Perform the same number of reps for all three movements.
– Complete each set unbroken.
Movement scaling options:
Squat clean: Load, hang squat clean, power clean, back or front squats, deadlifts
Post-Workout Skill Work:
3 rounds:
:30 med-ball bear hug (14/20 lb)
:30 med-ball bear-hug squats
– Hold the medicine ball in a bear hug for the full 3:00.