Warm Up:
1 set:
200-m run
10 dumbbell deadlifts
10 dumbbell hang muscle cleans
10 dumbbell front squats
1 set:
200-m run
10 dumbbell power cleans
10 dumbbell front squats
1 set:
200-m run
10 dumbbell squat cleans
Skill Work:
On a 8:00 clock:
Build to a heavy 1-rep squat clean
Compare to 2/2/2022
WOD:
4 rounds for time:
20 squat cleans (75/115 lb)
800-m run
Intermediate:
4 rounds for time:
20 squat cleans (55/75 lb)
800-m run
Beginner:
4 rounds for time:
20 DB squat cleans (10/20 lb)
400-m run
Movement scaling options:
Squat cleans: Load, reps, DB versions, power cleans, cleans from the hang position.
Run: Distance, row 1,000/750 m, bike 1,600/1,200 m.
Alternate Workout:
4 rounds for time:
40 single-arm dumbbell squat cleans (35/50 lb)
800-m run
Stretching:
2 sets:
:30 leg swings (across body)/leg
:30 lacrosse ball roll/foot