Warm Up:
1 set
:30 jumping jacks
5 inchworm + push-ups
:30 seal jacks
10 Samson lunges / leg
1 set
10 tuck jumps
5 inchworm + push-ups
10 tuck jumps
10 Cossack squats
Skill Work:
8 sets
:20 bar-facing burpees
:10 Rest
WOD:
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Power cleans: Load, DB options
Alternate Workout:
Every 3:00 x 9 sets
5-5-3-3-3-1-1-1-1
Power cleans
Partner athletes into groups of 2+
or
AMRAP 10:
5 DB power cleans
10 squat jumps
5 jumps to target
Cool down:
2 sets
:30 banded shoulder stretch / side
:30 wrist extension stretch / side