Warm Up:
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-land off of the plate
5 step-up + squat landing/leg
10 box jump + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps
Skill Work:
Every 2:00 for 5 sets:
2 power cleans
– Must be touch-and-go.
WOD:
AMRAP 10:
2 hang power clean and jerks (105/155 lb)
4 box jumps (20/24 in)
8 push-ups
Intermediate:
AMRAP 10:
2 hang power clean and jerks (75/115 lb)
4 box jumps (20/24 in)
8 push-ups
Beginner:
AMRAP 10:
2 hang power clean and jerks (35/45 lb)
4 box step-ups (12/20 in)
8 push-ups from the knees
HOME WOD:
Equipment:
AMRAP 10:
2 DB hang clean and jerks
4 jumps to, or over, an object (knee height)
8 push-ups
– Use two DBs.
Bodyweight:
AMRAP 10:
2 wall walks
4 jumps to, or over, an object (knee height)
8 push-ups
Movement scaling options:
Hang power clean: Load, DBs, hang power clean only
Box jump: Height, step-ups
Push-up: Elevate on a box
Limited equipment option:
AMRAP 10:
6 DB hang power clean and jerks (30/55 lb)
10 jumping squats
8 push-ups
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves