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