Specific Warm-Up:
3 sets:
3 squat cleans
1 jerk
WOD:
5 sets of the complex for load:
3 squat cleans
1 jerk
Intermediate:
Same as Rx
Beginner:
5 sets of the complex:
3 power cleans
2 front squats
2 shoulder-to-overheads
Home Workout:
5 sets for completion:
5 dumbbell deadlifts
5 dumbbell power cleans
5 dumbbell front squats
5 dumbbell hang squat cleans
5 dumbbell thrusters
5 dumbbell push presses
– Rest as needed between sets, completing all 35 reps unbroken.
Movement scaling options:
Squat clean: Load, power clean plus front squat, hang squat clean, hang power clean
Jerk : Load, push press, shoulder press
Post-Workout Skill Work:
1 set:
1:00 pigeon pose/side
1:00 foam roll upper back