Warm Up:
5 Muscle Clean to Strict Press (PVC or Barbell)
5 Lateral Hops Over Barbell
5 Synchro Burpees
5 Alternating Synchro Air Squats
Specific Warm-Up:
3-5 Sets:
7 Deadlifts
7 Bench Press, DB Floor Press, or Push-up
7 Squat Clean or Power Clean + Front Squat
BENCHMARK WOD: LIGHT LINDA
For Time:
24-21-18-15-12-9-6-3
Deadlift (body weight)
Bench Press (3/4 body weight)
Squat Clean (1/2 body weight)
Intermediate:
For Time:
24-21-18-15-12-9-6-3
Deadlift (3/4 body weight)
Bench Press (1/2 body weight)
Squat Clean (1/4 body weight)
Beginner:
16-14-12-10-8-6-4-2
Deadlift (95/65#)
Bench Press (75/55#)
Squat Clean (45/35#)
Movement scaling options:
Deadlift: Loading, DB Deadlift
Bench Press: Loading, DB Floor Press, Push-ups
Squat Cleans: Loading, DB Squat Cleans
Alternate Workout:
AMRAP 30:
24-21-18-15-12-9-6-3
Deadlift (bodyweight)
Bench Press (3/4 bodyweight)
Squat Clean (1/2 bodyweight)
Share barbells with other athletes and make it as far as you can through the rep scheme before the 30-minute mark.
DB Option
24-21-18-15-12-9-6-3
DB Deadlift (50/35#)
Single-Arm DB Strict Press (50/35#)
DB Squat Cleans (50/35#)
Switch arms as needed during the presses.
Cool down:
Rest, Stretch, Recover.