Warm Up:
1 set:
10 jumping jacks
5 push-ups
10 PVC pass throughs
10 jumping jacks
5 up-downs
10 PVC front squats
20 jumping jacks
5 burpees
10 PVC overhead squats
Specific Warm-Up:
2-3 sets:
3 squat cleans
3 bench presses
3 overhead squats
– Rest :30 between movements while partner performs their set.
– Build in load through each set; less-experienced athletes may choose to use an empty barbell to continue to work on mechanics.
WOD: THE OTHER TOTAL
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max bench press
20:00-30:00
1-rep-max overhead squat
Intermediate:
Same as Rx
Beginner:
0:00-10:00
3-rep-max clean
10:00-20:00
3-rep-max bench press
20:00-30:00
3-rep-max overhead squat
Home Workout:
EMOM 10:
3-7 dumbbell squat cleans
EMOM 10:
5-10 dumbbell bench or floor presses
EMOM 10:
3-5 dumbbell overhead squats
– Alternate arms each minute.
Movement scaling options:
Clean: Load, hang power clean, dumbbell clean
Bench press: Load, dumbbell bench press, shoulder press
Overhead squat: Load, overhead lunge, back squat
Cool down:
1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side