Warm Up:
1-2 sets:
:30 shoulder taps
10 kip swings or ring rows
:30 inchworms
10 kip swings or ring rows
1 set:
:30 partial wall walk
10 sit-ups
:30 partial kick-up
10 lying toes-to-bars
:30 wall walk hold or handstand hold
Specific Warm-Up:
Squat Clean Progression
WOD:
4 rounds for time:
1:00 handstand hold
7 squat cleans (115/165 lb)
14 toes-to-bars
Time Cap: 20 Minutes
Intermediate:
4 rounds for time:
:30 handstand hold
7 squat cleans (75/115 lb)
14 knees-to-armpits
Beginner:
4 rounds for time:
:30 plank hold
7 hang squat cleans (35/45 lb)
14 hanging knee raises
HOME WOD:
Equipment:
4 rounds for time:
1:00 handstand hold
12 DB squat cleans
21 v-ups
Bodyweight:
4 rounds for time:
1:00 handstand hold
15 up-down + jumping squats
21 v-ups
Movement scaling options:
Handstand hold: Time, box assisted pike hold, wall walk hold, straight arm plank
Squat clean: Load, hang squat clean, power clean, DB squat clean
Toes-to-bar: Reps, knees-to-elbows, knee raises, V-ups
Limited equipment option:
4 rounds for time:
1:00 DB overhead hold (35/50 lb)
10 DB squat cleans
15 toes-to-bars
Post-Workout Skill Work:
Accumulate:
200-ft. handstand walk