Warm Up:
400-m jog
3 sets:
10 banded pass throughs
10 alternating soldier kicks
10 banded pull aparts
10 alternating hamstring scoop stretches
Specific Warm-Up:
Rowing Technique
Power Clean Progression
WOD:
EMOM 20:
Even minutes: 3 power cleans (155/225 lb)
Odd minutes: Max calorie row
Intermediate:
EMOM 20:
Even minutes: 3 power cleans (105/155 lb)
Odd minutes: Max calorie row
Beginner:
EMOM 20:
Even minutes: 2 power cleans (55/75 lb)
Odd minutes: 8 calorie row
HOME WOD:
Equipment:
EMOM 20:
Min. 1 | :30 DB power cleans
Min. 2 | :30 burpees
Bodyweight:
EMOM 20:
Min. 1 | :30 weighted ground-to-shoulders
Min. 2 | :30 burpees
Movement scaling options:
Power clean: Load, reps, DBs (front rack limitation)
Row: Target calories (to help beginners pace), max calories on bike or SkiErg, or max shuttle runs (25-ft segments)
Cool down:
2 rounds:
:30 figure 4 stretch/side
:30 couch stretch/side