Warm Up:
3 sets:
:20 alternating Spiderman stretches
:20 up-downs
:20 PVC pass-throughs
:30 rest
3 sets:
:20 air squats
:20 burpees
:20 PVC shoulder presses
Specific Warm-Up:
4 sets:
Every 2 minutes:
1-2 clean and jerks
WOD:
Every 2 minutes for 10 rounds:
1 clean and jerk
Intermediate:
Same as Rx
Beginner:
Every 2 minutes for 10 rounds:
2 clean and jerks
Home Workout:
10 unbroken sets for time:
5 dumbbell deadlifts (35/50 lb)
5 dumbbell hang power cleans
5 dumbbell push jerks
– Complete each set of 15 reps without putting the dumbbells down.
– Use two dumbbells.
Movement scaling options:
Clean and jerk: Load, power clean and push press, dumbbell clean and jerk
Cool down:
Accumulate:
30 reach-roll-lifts
50 banded lat pull downs