Specific Warm-Up / Skill Work:
3 sets:
3 deadlifts
3 hang power cleans
3 front squats
– Build to workout weight.
WOD:
9-7-5 reps for time of:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
Intended Stimulus: 3-5 Minutes
Intermediate:
9-7-5 reps for time of:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
Beginner:
9-7-5 reps for time of:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
Home Workout:
For time:
15-12-9
Dumbbell deadlifts (35/50 lb)
Dumbbell hang power cleans
Dumbbell front squats
– Use two dumbbells.
Masters 55+ option:
For time:
9-7-5:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
Movement scaling options:
Deadlift: Load, dumbbell options
Hang power clean: Load, dumbbell options
Front squat: Load, front rack lunges, dumbbell options
Post-Workout Skill Work:
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.