Loading Up:
3 sets:
3 power cleans
2 hang power cleans
1 jerk
– Build in load each set.
WOD:
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.
Intermediate:
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load.
Beginner:
For load:
EMOM 12:
1 power clean
1 hang power clean
1 push jerk
– Build in load.
Home Workout:
For load:
EMOM 12:
3-5 dumbbell power cleans
2-4 dumbbell hang power cleans
1-3 dumbbell push jerks
– Use two dumbbells.
Movement scaling options:
Power clean: Load, hang power clean, dumbbell options
Hang power clean: Load, dumbbell options
Push jerk: Load, push press, dumbbell options
Post-Workout Skill Work:
On an 8:00 clock:
Row, bike, or ski