Skill Work:
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg
WOD:
AMRAP 10:
10 alternating front-rack lunges (95/135 lb)
10 bar-facing burpees
10 chest-to-bar pull-ups
Intermediate:
AMRAP 10:
10 alternating front-rack lunges (65/95 lb)
10 bar-facing burpees
10 chin-over-bar pull-ups
Beginner:
AMRAP 10:
10 alternating front-rack lunges (35/45 lb)
10 bar-facing burpees
10 ring rows
Home Workout:
AMRAP 10:
10 alternating double-dumbbell front rack lunges (35/50 lb)
10 dumbbell-facing burpees
10 double-dumbbell hang power cleans (35/50 lb)
Movement scaling options:
Front rack lunges: Load, reps, step-ups
Bar facing burpees: Reps, burpees or up-downs with a step over the bar, burpees or up-downs in place
Chest to bar pull ups: Reps, pull-ups, jumping chest-to-bar pull-ups, ring rows
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats