Skill Work:
EMOM 8:
1 power clean
2 hang squat cleans
WOD:
6 rounds for time:
250-m row
12 hang squat cleans (65/95 lb)
12 burpees
Intended Stimulus: 18:00-24:00.
Intermediate:
6 rounds for time:
250-m row
12 hang squat cleans (55/75 lb)
12 burpees
Beginner:
6 rounds for time:
150-m row
10 hang squat cleans (35/45 lb)
10 burpees
Movement scaling options:
Row: Distance, substitutions
Hang squat clean: Load, reps, hang power cleans, hang dumbbell squat cleans
Burpees: Reps, up-downs
Cool down:
3 sets:
:30 standing straddle stretch
:30 couch stretch/side