Specific Warm-Up:
3 sets:
3 hang clean and jerks
5 back squats
3 sets:
1-2 cleans
BENCHMARK WOD: SERVICE CUP 4
AMRAP 10:
5 hang clean and jerks (80/115 lb)
10 back squats
15 toes-to-bars
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Intermediate:
AMRAP 10:
5 hang clean and jerks (60/85 lb)
10 back squats
15 hanging knee raises
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Beginner:
AMRAP 10:
5 hang clean and jerks (35/45 lb)
10 air squats
15 sit-ups
Then,
On a 5:00 clock:
Find a 1-rep-max clean
Home Workout:
Complete as many rounds and reps as possible in 10 minutes of:
5 double-dumbbell hang clean and jerks (35/50 lb)
10 single-dumbbell goblet squats
15 V-ups
Then,
On a 5-minute clock:
Max-rep double-dumbbell squat cleans
Movement scaling options:
Hang clean and jerks: Load, dumbbell hang clean to overhead, hang clean (overhead limitation)
Back squats: Load, dumbbell goblet squats, air squat
Toes to bars: Reps, knees-to-chest, hanging knee raises, V-ups, sit-ups
Cleans: Load, hang clean, dumbbell clean, deadlift (receiving limitation)
Cool down:
2 sets:
:30 cobra stretch
:30 elbow-to-instep/side