Warm Up:
2 sets:
200-meter row
10 plate good mornings
10 plate push presses
10 counterbalance plate squats
Skill Work:
Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
– Rest with the remaining time in the interval.
WOD:
For time:
21 deadlifts (225/315 lb)
15 hang power cleans (155/225 lb)
9 squat clean thrusters (85/135 lb)
Intended Stimulus: <5 minutes
Intermediate:
For time:
21 deadlifts (125/175 lb)
15 hang power cleans (95/135 lb)
9 squat clean thrusters (65/95 lb)
Beginner:
For time:
21 deadlifts (75/105 lb)
15 hang power cleans (55/75 lb)
9 squat clean thrusters (35/45 lb)
Home Workout:
3 sets, each for time:
21 dumbbell deadlifts (35/50 lb)
15 dumbbell hang power cleans
9 dumbbell squat clean thrusters
– Rest 3:00-5:00 between sets.
– Use two dumbbells for each movement.
Movement scaling options:
Deadlift: Load
Hang power clean: Load
Squat clean thruster: Load
Cool down:
1 set:
1:00 pigeon pose/side