Warm Up:
2 sets:
5 inchworms
10 walking lunges out
20 mountain climbers
10 walking lunges back
20 forward and back leg swings (10 each leg)
Specific Warm-Up:
Power Clean Warm-Up
WOD:
9 sets for load:
Power Cleans
5-5-3-3-3-1-1-1-1:
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
EMOM 3:
20 lateral DB hops
10 alternating DB power cleans
– Use one DB.
EMOM 4:
10 jumping squats
8 DB hang power cleans
– Use two DBs.
EMOM 5:
10 burpees
6 DB power cleans
– Use two DBs.
– Rest 2:00 between each EMOM.
– Both movements every minute.
Bodyweight:
EMOM 3:
20 lateral line hops
10 backstep lunges
EMOM 4:
10 jumping squats
8 up-downs
EMOM 5:
10 burpees
6 broad jumps (3 ft)
– Rest 2:00 between each EMOM.
Movement scaling options:
Power clean: Hang power clean, DB hang power clean
Limited equipment option:
9 sets for load:
10-10-7-7-5-5-5:
DB hang power cleans
Cool down:
1 set:
1:00 foam roll upper back
1:00 seated straddle stretch
1:00 forearm stretch