Warm Up:
2 sets w/ a partner:
:30 med ball chest passes
:30 med ball underhand tosses
:30 med ball side passes/side
:30 med ball squat + throw
– Rest :20 between sets.
Specific Warm-Up:
EMOM 5:
5 quick single power cleans
– Gradually increase loading to first working set weight.
WOD:
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
EMOM 18:
Minute 1 | 3 seated jumps for max-height
Minute 2 | 5 DB power cleans
– Touch all four heads of the DB to the ground.
– Use two dumbbells.
Bodyweight:
EMOM 18:
Minute 1 | 3 seated jumps for max-height
Minute 2 | 10 jumping squats for speed
Movement scaling options:
Power cleans: Load, hang power clean, DBs
Limited equipment option:
9 sets for load:
10-10-7-7-5-5-5
DB hang power cleans
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side