—President Barack Obama
Specific Warm-Up:
3 sets:
5 touch-and-go power cleans
– Build in load.
WOD:
Power clean:
5-5-5-5-5
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
3 sets for reps:
1:00 alternating dumbbell power cleans (35/50 lb)
1:00 rest
– Use one dumbbell.
3 sets for reps:
1:00 dumbbell power cleans (35/50 lb)
1:00 rest
– Use two dumbbells.
3 sets for reps:
1:00 dumbbell squat cleans (35/50 lb)
1:00 rest
– Use two dumbbells.
Movement scaling options:
Power clean: Limit load, hang power clean, dumbbell options
Cool down:
1 set:
1:00 hamstring stretch/leg
1:00 lat stretch/side