Specific Warm-Up:
Setup:
1. Feet hip width.
2. Weight in the heels.
3. Hands outside the hips/shoulders.
4. Hook grip.
5. Core engaged.
WOD: AMRAP 12:
200-m run
8 hang squat cleans (75/115 lb)
4 wall walks
Intermediate: AMRAP 12:
200-m run
8 hang squat cleans (55/75 lb)
3 wall walks
Beginner: AMRAP 12:
200-m run
8 hang power cleans (35/45 lb)
4 inchworm + push-ups from the knees
Home Workout:
AMRAP 12:
200-meter run
8 dumbbell hang squat cleans (35/50 lb)
4 wall walks
– Use two dumbbells.
Post-Workout Skill Work:
Sprint work