Warm Up:
Med Ball Toss
Specific Warm-Up:
Squat Cleans: 3 sets x 5 reps, increasing weight each set
Practice rope climbs or scaling options in between sets of cleans
WOD:
For load:
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
Intermediate:
For load:
12 squat cleans
1 rope climb
10 squat cleans
1 rope climb
8 squat cleans
1 rope climb
6 squat cleans
1 rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
Beginner:
For load:
12 hang squat cleans
3 pull-to-stands
10 hang squat cleans
3 pull-to-stands
8 hang squat cleans
3 pull-to-stands
6 hang squat cleans
3 pull-to-stands
4 hang squat cleans
– Increase loading across each set of squat cleans.
HOME WOD:
Equipment:
For load:
12 DB squat cleans
25-ft handstand walk
12 DB squat cleans
50-ft handstand walk
12 DB squat cleans
75-ft handstand walk
12 DB squat cleans
100-ft handstand walk
12 DB squat cleans
Bodyweight:
For load:
24 weighted squats
25-ft handstand walk
24 weighted squats
50-ft handstand walk
24 weighted squats
75-ft handstand walk
24 weighted squats
100-ft handstand walk
24 weighted squats
Movement scaling options:
Squat cleans: Reduce loading, power cleans
Legless rope climbs: Reduce height, regular rope climbs, 4 pull-to-stands, 10 challenging ring rows, 5 strict pull-ups
No ropes option:
For load:
12 squat cleans
10 ring rows (body parallel to the floor)
10 squat cleans
10 ring rows (body parallel to the floor)
8 squat cleans
10 ring rows (body parallel to the floor)
6 squat cleans
10 ring rows (body parallel to the floor)
4 squat cleans
– Increase loading across each set of squat cleans.
Post-Workout Skill Work:
For time:
Max hang from pull-up bar