Warm Up:
400 m Run
1 round:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 up-downs
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 burpees
10 alternating scorpion stretches
10 air squats
10 burpee broad jumps
Skill Work:
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
WOD:
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees
Intended Stimulus: 12-15 Minutes
Intermediate:
3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees
Beginner:
3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees
Home Workout:
3 rounds for time:
30 double-dumbbell hang power cleans (25/35 lb)
30 dumbbell-facing burpees
– If you only have a heavier dumbbell, perform alternating single-arm dumbbell hang power cleans.
Movement scaling options:
Hang power clean: Load, reps, dumbbell hang power cleans
Bar facing burpee; Reps, bar-facing burpee + step-over, bar-facing up-down + step-over
Cool down:
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side