Specific Warm-Up:
1 set:
3 clean pulls
3 cleans
3 hang cleans
2-3 sets:
1 clean pull
1 clean
1 hang clean
– Build in load to starting weight.
WOD:
7 sets for load:
1 clean pull
1 clean
1 hang clean
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
Every 3:00 for 7 sets:
3-5 double-dumbbell deadlifts
3-5 double-dumbbell squat cleans
3-5 double-dumbbell hang squat cleans
Movement scaling options:
Clean pull: Load, dumbbell options
Clean: Load, hang clean, dumbbell options
Hang clean: Load, dumbbell options
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg