Warm Up:
5 good mornings with med-ball
5 deadlift shrugs
10 lateral hops over med-ball
5 alternating lunges with med-ball
5 front squats with med ball
Skill Work:
Build up to a heavy 1-rep squat clean
WOD:
AMRAP 7:
10 squat cleans (65/95 lb)
20 sit-ups
Intermediate:
Same as Rx
Beginner:
AMRAP 7:
10 hang squat cleans (35/45 lb)
20 sit-ups
Movement scaling options:
Squat Cleans: reduce loading, DB cleans, deadlifts
Sit-Ups: reduce volume 10-15 reps, :45 push-up plank hold
Alternate Workout:
If substituting dumbbells in place of the barbell, consider a lighter loading.
For example, we would recommend 25/35 lb DBs.
Partner Option:
AMRAP 10:
20 squat cleans (95/65 lb)
15 synchronized sit-ups
– Athletes split the squat clean reps as needed
Cool down:
Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg