Warm Up:
1 round:
3:00 run, row, or bike
2 Rounds:
10 PVC pass through
10 PVC side bends
5 PVC around the worlds in each direction
:30 per side PVC front rack stretch
10 air squats
10 jumping squats
Specific Warm-Up:
Clean and Jerk Review
WOD:
EMOM 16:
Min. 1 | 10/15 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
Intermediate:
EMOM 16:
Min. 1 | 8/12 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
Beginner:
EMOM 16:
Min. 1 | 6/9 cal Echo bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
HOME WOD:
Equipment:
EMOM 16:
Min. 1 | 60 double-unders
Min. 2 | :30 DB squat clean thrusters
– Use two DBs.
Bodyweight:
EMOM 16:
Min. 1 | :40 double-unders
Min. 2 | :40 air squats
Movement scaling options:
Echo bike: Add 2-3 calories for Assault bike or C2 bike erg, equivalent calories on ski erg, or 200m run/4 50 ft shuttle runs
Clean and jerk: Hang clean (pulling limitation), clean only (overhead limitation), snatch (front rack limitation), DB options as needed
Post-Workout Skill Work:
On a 6:00 clock:
Build to a 2-rep front squat
– 2 minutes after completing the workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.