Warm Up:
Partner Warm-Up
Skill Work:
EMOM 8:
Toes-to-bar drills
WOD:
27-21-15-9 reps for time:
Hang power cleans (65/95 lb)
Toes-to-bars
Intended stimulus: 8-12 Minutes
Intermediate:
For time:
27-21-15-9
Hang power cleans (45/65 lb)
21-15-9-9
Toes-to-bars
Beginner:
21-15-9 reps for time:
Hang power cleans (35/45 lb)
Hanging leg raises
Home Workout:
27-21-15-9 reps for time:
Dumbbell hang power cleans (35/50 lb)
V-ups
– Use two dumbbells.
Movement scaling options:
Hang power cleans: Load, reps, dumbbell options
TTB: Reps, knees to armpits, hanging leg raises, lying leg raises, V-ups, sit-ups
Cool down:
1 set:
1:00 alternating scorpion stretch
1:00 seated straddle stretch (feet wide)