Skill Work:
Every 2:00 for 3 sets:
3 muscle cleans + 3 power cleans
Immediately into…
Every 2:00 for 3 sets:
3 power cleans
– Increase load across 6 sets.
– Advanced and intermediate athletes should go heavier than workout weight.
WOD:
EMOM 15 for total reps:
Min. 1: power cleans
Min. 2: shuttle runs
Min. 3: rest
– Power clean load is 70-80% of 1-rep max.
– 1 shuttle run is 25 ft down and back.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
EMOM 15 for total reps:
Min. 1: dumbbell power cleans (35/50 lb)
Min. 2: shuttle runs
Min. 3: rest
– 1 shuttle run is 25 ft down and back.
Movement scaling options:
Power cleans: Load, reps, hang power cleans, dumbbell options
Shuttle runs: Machine substitutions
Cool down:
1 set:
1:00 foam roll calf/side
1:00 foam roll upper back