Warm Up:
1 set:
50 single-unders
20 air squats
10 PVC pass-throughs
10 PVC good mornings
1 set:
40 double-unders
15 PVC front squats
10 PVC around-the-worlds (5/side)
10 PVC Romanian deadlifts
1 set:
30 double-unders
10 PVC overhead squats
10 PVC Cuban presses
10 PVC staggered-stance Romanian deadlifts (10/side)
Skill Work:
5 Sets:
3 squat clean and strict presses
– Each set must be completed unbroken.
– Increase load across as many sets as possible.
WOD:
5 rounds for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches
Time cap: 14 Minutes
Intermediate:
5 rounds for time:
12 hang power clean and jerks (65/95 lb)
9 thrusters
6 power snatches
Beginner:
5 rounds for time:
12 hang power clean and jerks (45/65 lb)
9 thrusters
6 power snatches
Movement scaling options:
Hang power clean and jerk: Load, DB hang power clean and jerks, single-arm hang clean and jerk.
Thrusters: Load, DB thrusters, single-arm thrusters, front squats.
Power snatch: Load, double DB power snatches, DB snatches, eye-level KB swings.
Partner workout:
5 rounds each for time:
12 hang power clean and jerks (75/115 lb)
9 thrusters
6 power snatches
– One partner performs the entire round, while the other rests. Once that partner is done, they switch.
-Each partner performs 5 rounds.
Cool down:
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side