Warm Up:
AMRAP 6:
200-m run
15 jump squats
10 standing toe touches
Specific Warm-Up:
2-3 sets:
2 power clean + 4 front rack lunges
WOD:
5 sets for load:
3 power cleans
6 alternating front rack lunges
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
5 sets for reps:
:30 DB power cleans
:30 DB front rack lunges
– Rest 2:00 between sets.
Bodyweight:
5 sets for reps:
5 broad jumps for max-distance, immediately into…
100-m sprint AFAP
– Rest 2:00 between sets.
Movement scaling options:
Power clean: Load, hang power clean, DB power clean.
Front rack lunge: Load, front squats, DB lunges.
Post-Workout Skill Work:
3 sets:
20 weighted GHD hip extensions