Warm Up:
12 Minutes
Set 1
10 Alternating Spiderman Stretches
10 Up-Downs over Bar (Jump or step)
10 Clean Grip Deadlift
50-75 m Jog
Set 2
10 In-place walking lunges
10 High plank to low plank
10 Deadlift + Jump/shrug
50-75 m Jog
Set 3
10 Barbell Front Rack Lunges
10 Lateral hops over bar (or stepovers)
10 Hang Power Cleans
50-75 m Jog
Skill Work:
On a 10 Minute Clock
Build up to a heavy hang power clean + 2 lunges
WOD: For Time
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (135/95#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (135/95#)
100m Run
100m KB Farmer Carry (70/53#)
100m Run
Time: 12 Minutes
Loading: 3/5
Skill: 3/5
Volume: 4/5
Intermediate:
For Time:
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65#)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65#)
100m Run
100m KB Farmer Carry (53/35#)
100m Run
Beginner:
For Time:
100m Run
50 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (45/35#)
100m Run
1:30 Plank Hold
100m Run
30 Front Rack Lunges (45/35#)
100m Run
100m KB Farmer Carry (35/26#)
100m Run
Limited Equipment:
For Time:
100m Run
100 Lateral Hops Over DB
100m Run
30 DB Power Cleans
100m Run
3:00 Plank Hold
100m Run
30 DB Front Rack Lunges
100m Run
100m DB Farmer Carry
100m Run
Movement scaling options:
Run | Bike (200m), Row (100m)
Lateral Hops | Hop over line, Step Overs
Hang Power Cleans | Load, DB Hang Power Clean
Plank Hold | Plank hold on knees, Hollow Hold
Front Rack Lunges | Load, DB Lunges
Farmer Carry | Load
Cool down:
3 Sets
:30 Press-ups
:30 Downward Dog
:30 Alternating Triangle Stretch