Wednesday February 2, 2022

“Life is better when you’re lifting.” -Anonymous

Warm Up: 
AMRAP 6
10 alternating Spiderman stretch
10 leg swings/leg
10 alternating reverse lunges
5 squat therapy reps

Skill Work: 
On a 5:00 clock:
Build up to a 1-rep hang squat clean

WOD:
For reps:
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
Rest 3:00
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)

Intermediate: 
For reps:
1:00 squat cleans (65/95 lb)
Rest 3:00
1:00 squat cleans (75/115 lb)
Rest 3:00
1:00 squat cleans (95/135 lb)
Rest 3:00
1:00 squat cleans (65/95 lb)
Rest 3:00
1:00 squat cleans (75/115 lb)
Rest 3:00
1:00 squat cleans (95/135 lb)

Beginner:
For reps:
1:00 DB squat cleans (10/15 lb)
Rest 3:00
1:00 DB squat cleans (15/20 lb)
Rest 3:00
1:00 DB squat cleans (20/30 lb)
Rest 3:00
1:00 DB squat cleans (10/15 lb)
Rest 3:00
1:00 DB squat cleans (15/20 lb)
Rest 3:00
1:00 DB squat cleans (20/30 lb)

Movement scaling options: 
Squat cleans: Load, power cleans, hang power cleans, deadlifts

Alternate Partner Workout: 
For time:
14 squat cleans (115/165 lb)
Rest 3:00
12 squat cleans (125/185 lb)
Rest 3:00
10 squat cleans (135/205 lb)
Rest 3:00
14 squat cleans (115/165 lb)
Rest 3:00
12 squat cleans (125/185 lb)
Rest 3:00
10 squat cleans (135/205 lb)
Both athletes work with one bar. Athletes should divide the reps as needed.

Cool down: 
2 sets
:30 alternating scorpion stretch
:30 pigeon stretch/leg