Warm Up:
1 set:
500-m row (warm-up pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
Specific Warm-Up:
3-5 sets:
5 squat cleans
– Build in weight to workout load.
– Practice completing a clean every :20 or less.
WOD:
5 rounds for time:
500-m row
5 squat cleans (145/205 lb)
Time Cap: 20 Minutes
Intermediate:
5 rounds for time:
500-m row
5 squat cleans (95/135 lb)
Beginner:
5 rounds for time:
300-m row
5 squat cleans (35/45 lb)
Home Workout:
5 rounds for time:
400-m run
10 DB squat cleans (35/50 lb)
– Use two DBs.
Movement scaling options:
Row: Distance, substitutions
Squat cleans: Load, hang squat cleans, power cleans, DB options
Cool down:
100-m cooldown walk
2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups