Specific Warm-Up: 3 sets:
3 power cleans
– Build in load.
– Perform touch-and-go reps or quick singles.
WOD: For load: RX / Intermediate and Beginner – Power clean
3-3-3-3-3
Accessory for Quality: 3 Rounds
Min 1: 3 Muscle Cleans
Min 2: 20 GHD Hip Extensions
Min 3: 100 Ft DB Farmers Carry AHAP
Min 4: Rest
Home Workout:
3 sets for reps: 1:00 alternating dumbbell power cleans (35/50 lb) | 1:00 rest
3 sets for reps: 1:00 dumbbell power cleans (35/50 lb) | 1:00 rest.
3 sets for reps: 1:00 dumbbell squat cleans (35/50 lb) | 1:00 rest
– Use two dumbbells for all movements
Cool down: 1 set:
1:00 foream stretch
1:00 couch stretch/leg