Technique / Loading
OTE 2 x 4: 5 Hang Power Cleans
WOD: AMRAP 15:
11/15-cal Echo bike
10 strict handstand push-ups
5 hang power cleans (125/185 lb)
Intermediate: AMRAP 15:
9/12-cal Echo bike
10 pike push-ups
5 hang power cleans (105/155 lb)
Beginner: AMRAP 15:
7/9-cal Echo bike
10 push-ups from the knees
5 hang power cleans (35/45 lb)
Home Workout:
AMRAP 15:
200-meter run
10 strict handstand push-ups
10 hang dumbbell power cleans (35/50 lb)
– Use two dumbbells.
Cool down: 1 set:
1:00 doorway pec stretch/side
1:00 foam roll lats/side