Specific Warm-Up:
On an 8:00 clock:
Increase the loading of the front squat and hang power clean.
BENCHMARK WOD: COMMUNITY CUP WORKOUT 3
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Front squat: Load, dumbbell or kettlebell goblet squat
Hang power clean: Load, dumbbell hang power clean
Cool down:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side