Warm Up:
AMRAP 7:
400-m run (together)
with time remaining
AMRAP:
10 jump squats
5 straight arm burpees
*relay style
Specific Warm-Up:
3 sets:
5 hang power cleans
PARTNER WOD:
3 rounds for time with a partner:
6 rope climbs (15 ft)
18 hang power cleans (125/185 lb)
54 bar-facing burpees
– Resting partner holds a plank in a push-up position.
Time Cap: 25 Min
Intermediate:
3 rounds for time with a partner:
4 rope climbs (15 ft)
18 hang power cleans (95/135 lb)
54 bar-facing burpees
– Resting partner holds a plank in a push-up position.
Beginner:
3 rounds for time with a partner:
12 rope pull-to-stand
18 hang power cleans (55/75 lb)
36 bar-facing burpees
– Resting partner holds a plank in a push-up position.
Movement scaling options:
Rope Climb: Reps, pull-to-stand, strict chest-to-bar pull-ups, strict pull-ups.
Hang power cleans: load, DB options, eye-level KB swings.
Bar-facing burpees: Reps, burpees, straight-arm burpees.
Alternate Workout:
3 rounds for time with a partner:
18 strict chest-to-bar pull-ups
18 hang power cleans (125/185 lb)
54 burpees to a target
Cool down:
2 sets:
1:00 standing leg swings (front and back)
:30 standing forward bend stretch