WOD:
5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans
Intended stimulus: 8:00-15:00; most athletes in 10:00-13:00
Intermediate:
5 rounds for time of:
12/15-cal row
9 deadlifts (75/115 lb)
6 hang power cleans
Beginner:
5 rounds for time of:
10/12-cal row
8 deadlifts (35/45 lb)
6 hang power cleans
Home Workout:
5 rounds for time of:
18 single-dumbbell step-ups (20/24 in) (35/50 lb)
15 double-dumbbell deadlifts (35/50 lb)
12 double-dumbbell hang power cleans
Movement scaling options:
Row: Calories, bike or ski, 200-m run
Deadlifts: Load, reps, sumo deadlifts, dumbbell or kettlebell deadlifts
Hang power cleans: Load, reps, dumbbell hang power cleans
Post-Workout Skill Work:
Accumulate:
2:00 weighted plank hold