Warm Up:
1 set:
:30 single-unders
10 alternating spidermen
10 air squats
– Hold the bottom of each squat for :02.
1 set:
:30 single-single-double
10 hamstring kick-ups/side
10 air squats
– No pause at the bottom.
1 set:
:30 double-unders
5 elbow-to-instep/side
10 counterbalance plate squats (10-15 lb)
– Hold the bottom of each squat for :02.
Skill Work:
EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.
WOD:
AMRAP 12:
36 double-unders
6 squat cleans (95/135 lb)
Intermediate:
AMRAP 12:
36 double-under attempts
6 squat cleans (75/115 lb)
Beginner:
AMRAP 12:
48 single-unders
6 squat cleans (65/95 lb)
Home Workout:
AMRAP 12:
36 double-unders
6 DB squat cleans (35/50 lb)
– Use two DBs.
Movement scaling options:
Double-under: Reps, single-unders, substitutions
Squat clean: Load, hang squat cleans, power cleans, DB options
Cool down:
1 set:
1:00 lat foam roll/side
1:00 calf foam roll/side