Loading Up:
2 sets:
5 clean and jerks
– Build in load.
WOD:
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)
Intended Stimulus: 4-8 Minutes
Intermediate:
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (65/95 lb)
Beginner:
For time:
300-m run
15 lateral burpee bar step-overs
20 hang clean and jerks (35/45 lb)
Home Workout:
For time:
400-meter run
30 lateral burpees over the dumbbell
20 double-dumbbell clean and jerks (35/50 lb)
Movement scaling options:
Run: Distance, substitutions
Lateral burpees over bar: Reps, step-overs, up-downs
Clean and jerks: Load, reps, hang clean and jerks, power cleans or push jerks
Post-Workout Skill Work:
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.