Skill Work:
EMOM 10:
1 deadlift + 1 power clean
WOD:
For time:
22-16-10
Deadlifts (135/205 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans (135/205 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)
Intended Stimulus: 8-12 Min
Intermediate:
For time:
22-16-10
Deadlifts (95/135 lb)
Double-dumbbell box step-ups (12/12 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans and then (95/135 lb)
Double-dumbbell box step-overs (12/12 in) (35/50 lb)
Beginner:
For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)
Rest 1:00
9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)
Home Workout:
For time:
22-16-10
Double-dumbbell deadlifts (35/50 lb)
Dumbbell box step-ups (20/20 in) (35/50 lb)
– Substitute lunges if no object to step up onto is available.
Rest 1:00
15-12-9
Double-dumbbell power cleans (35/50 lb)
9-6-3
Dumbbell box step-overs (20/20 in) (35/50 lb)
– Substitute lunges if no object to step up onto is available.
Movement scaling options:
Deadlift: Load, reps
DB Box step ups: Box height, load, reps
Power cleans:Load, hang power cleans, dumbbell power cleans
DB box step overs; Box height, load, reps
Cool down :
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves