Thursday January 13, 2022

“It’s not about ideas, it’s about making ideas happen.” – Scott Belsky

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