Dynamic Warm Up:
10 Minute Clock
1) Iron Cross Stretch
2) Scorpion Stretch
3) Groiner Stretch
4) Kick-ups
5) Quick Feet Drills
Loading Up:
10 Minutes
Build to 2 Heavy Power Cleans
WOD:
AMRAP 12:
9 Deadlifts @115/75
6 Burpees
3 Power Cleans
Time: 12 Minutes
Loading: 2/5
Skill: 3/5
Volume: 3/5
Intermediate:
AMRAP 12:
9 Deadlifts @95/65
6 Burpees
3 Power Cleans
Beginner:
AMRAP 12:
9 Deadlifts @65/45
6 Burpees
3 Power Cleans
Limited Equipment:
AMRAP 12:
9 DB Deadlifts
6 DB Facing Burpees
3 DB Power Cleans
Movement scaling options:
Deadlift: Load, DB Deadlift
Burpee: Up-Downs, Deck Squats
Power Clean: Load, DB Power Cleans
Cool down:
2 Sets
1 Minute Banded Hamstring Stretch / Side
30 Seconds Seated Torso Twist / Side
30 Seconds Scorpion Stretch Hold / Side