Warm Up:
2 sets:
100-meter run
10 alternating Cossack squats
10 ring rows
5 up-downs + jump and reach
Specific Warm-Up (Build Up):
1 set:
3 squat cleans/person
– Rest :30-1:00.
5 squat cleans/person
PARTNER WOD:
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
Intended Stimulus: 20-30 Minutes
Intermediate:
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
Beginner:
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
Home Workout:
3 rounds for time with a partner:
30 DB squat cleans (35/50 lb)
40 DB bent over rows
800-meter run
– Athletes run together but break up the cleans and rows as needed.
– Use two dumbbells.
Movement scaling options:
Squat cleans: Load, power cleans, hang power cleans, dumbbell hang power clean (single-arm if needed to work around injury)
Pull-ups; Jumping pull-ups, ring rows
Run: Distance, substitutions
Cool down:
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch