Warm Up:
4 sets:
:20 air squats
:10 up-downs
:30 rest
4 sets:
:20 bottom of squat hold
:10 burpees
Specific Warm-Up:
3 sets:
Every 2:00
2 touch-and-go clean and jerks
WOD:
Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
EMOM 30:
Min. 1 | 3-7 DB clean and jerks (35/50 lb)
Min. 2 | 15 jumping air squats
Movement scaling options:
Clean and Jerk: Load, hang clean and jerk, power clean and jerk, DB clean and jerk
Cool down:
2 sets:
:30 saddle stretch
:30 down-dog stretch