Tuesday October 25, 2022

“Doing your best is more important than being the best.” -Zig Ziglar 

Warm Up: 
2 sets w/ a partner:
:30 med ball chest passes
:30 med ball underhand tosses
:30 med ball side passes/side
:30 med ball squat + throw
– Rest :20 between sets.

Specific Warm-Up: 
EMOM 5:
2-3 unbroken power cleans
– Build to 70-75% of 1-rep max power clean.

WOD:
8 sets for load:
2 power cleans

Intermediate: 
Same as Rx

Beginner:
Same as Rx

HOME WOD: 
Equipment: 
Every 2:00 for 8 sets:
:45 AMRAP:
7 burpees
Max-rep DB power cleans

Bodyweight: 
Every 2:00 for 8 sets:
:45 AMRAP:
7 burpees
Max-rep jumping squats

Movement scaling options:
Power clean: Hang power clean, DB power cleans, tall box jumps

Injury limitation variation:
Every 2:30 x 8 sets:
5 heavy DB power cleans
3 seated box jumps for height
– Build to a max-height 3-rep seated box jump.
– Use one or two DBs as able for the cleans.

Post-Workout Skill Work: 
8 sets:
:20 calorie assault bike
:10 rest