Specific Warm-Up:
3-4 sets:
1 power clean
2 hang power cleans
– Build in load to starting workout weight.
WOD:
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-cal bike
Intermediate:
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
6/8-cal bike
Beginner:
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
4/6-cal bike
Home Workout:
Every 2:00 for 10 rounds:
3-5 double-DB power cleans (35/50 lb)
3-5 double-DB hang power cleans
15 jumping air squats
Movement scaling options:
Power clean: Load, hang clean, dumbbell power clean
Hang power cleans: Load, dumbbell hang power clean
Bike: Calories, row or ski
Cool down:
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch