Skill Work:
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.
WOD:
8 rounds for time:
5 box jumps (24/30 in)
3 power cleans (125/185 lb)
Intended Stimulus: 7-12 Minutes
Intermediate:
8 rounds for time:
5 box jumps (20/24 in)
3 power cleans (95/135 lb)
Beginner:
8 rounds for time:
5 tuck jumps
3 power cleans (55/75 lb)
Home Workout:
8 rounds for time:
20-ft broad jump
5 double-DB power cleans (35/50 lb)
Movement scaling options:
Box jumps: Height, step-ups
Power cleans: Load, hang power cleans, dumbbell power cleans
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot