Warm Up:
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
Specific Warm-Up:
3 sets:
3-5 squat cleans
– Rest :30-1:00 between sets.
WOD:
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
3 sets:
15 DB thrusters (35/50 lb)
– Rest 1:00-2:00 between sets.
3 sets:
12 DB hang snatches
– Rest 1:00-2:00 between sets.
3 sets:
9 burpee squat cleans
– 1 rep = 1 burpee on the DBs + 1 squat clean.
– Rest 1:00-2:00 between sets.
Movement scaling options:
Squat clean: Load, hang squat clean, power clean, hang power clean, DB squat clean
Cool down :
1 set:
1:30 couch stretch/side