Skill Work:
5 sets:
1 clean-grip deadlift
1 clean pull
1 hang power clean
1 below-the-knee power clean
WOD:
For load:
10-8-6-4-2
Power clean
– Each set must be unbroken.
– Rest at least 3:00 between sets.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
3 sets for reps:
1:00 alternating DB power cleans (35/50 lb)
1:00 rest
– Use one dumbbell.
3 sets for reps:
1:00 DB power cleans (35/50 lb)
1:00 rest
– Use two dumbbells.
3 sets for reps:
1:00 DB squat cleans (35/50 lb)
1:00 rest
– Use two dumbbells.
Movement scaling options:
Power clean: Limit load, hang power clean, dumbbell options
Cool down :
1 set:
1:00 hamstring stretch/leg
1:00 lat stretch/side