Warm Up:
On a 3:00 clock:
1:00 inchworm + push-up
1:00 samson walking lunge
1:00 PVC overhead squat
Specific Warm-Up :
EMOM 5:
Min. 1-2 | 5 hang power cleans
Min. 3-5 | 3 hang power cleans
WOD:
7 sets for load:
3 hang power cleans
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Hang power clean: load, hang muscle clean, DB options
Post-Workout Skill Work:
Every 1:30 for 5 sets:
3 pause clean pulls
– Pause 3″ on off the floor
Cooldown:
1 set:
1:30 forearm stretch
1:30 seated pike stretch