Warm Up:
1 set:
2:00 row, bike, ski, or jog
– Move at a conversational pace.
1 set:
10 leg swings/leg
10 lateral leg swings/leg
10 banded deadlifts
10 banded squats
10 banded pull-aparts
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
1 set:
2:00 row, bike, ski, or jog
– Moderate to fast pace.
Specific Warm-Up:
3 sets:
3 power cleans
2 hang power cleans
1 jerk
– Build in load each set.
WOD:
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.
Intermediate:
Same as Rx
Beginner:
For load:
EMOM 12:
1 power clean
1 hang power clean
1 push jerks
– Build in load across the 12 minutes.
Home Workout:
For speed
EMOM 12:
3 dumbbell power cleans
3 dumbbell push jerks
– Use two dumbbells.
Movement scaling options:
Power clean: Load, hang power clean, dumbbell options
Hang power clean: Load, dumbbell options
Push jerk: Load, push press, dumbbell options
Cool down:
2 rounds:
:30 figure 4 stretch/side
:30 couch stretch/side