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