Warm Up:
1 set:
:30 PVC pass throughs
:30 PVC alternating back rack lunges
:30 push-ups (from knees as needed)
:30 air squats
:30 burpees
:30 PVC good mornings
:30 PVC front squats
:30 PVC pass throughs
Specific Warm-Up:
4 sets:
3 cleans
2 front squats
1 jerk
– Rest 1:00 between sets.
WOD:
5 sets for load:
3 cleans
2 front squats
1 jerk
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
5 sets for reps:
5-8 dumbbell squat cleans
5-8 dumbbell front squats
5-8 dumbbell push jerks
– Complete each set unbroken.
– Rest 2:00-3:00 between sets.
– Use two dumbbells.
Movement scaling options:
Clean: Load, hang cleans, dumbbell cleans
Front squat: Load, front rack lunges, dumbbell front squats
Jerk: Load, push press, dumbbell jerk
Cool down:
1 set:
1:00 couch stretch/leg
1:00 child’s pose stretch