Warm Up:
2 sets:
30 jumping jacks
5 staggered stance good mornings/leg
10 leg swings/leg (across the body)
10 steps of bear crawl
3 sets
100-m run
10 DB deadlifts
10 alternating plank shoulder taps
– Increase pace of the run each round.
Specific Warm-Up:
DB Hang Power Clean Progression
WOD:
4 rounds for time:
400-m run
20 DB hang power cleans (25/35 lb)
100-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.
Intended Stimulus: 11-16 Minutes
Intermediate:
4 rounds for time:
400-m run
12 DB hang power cleans (25/35 lb)
50-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.
Beginner:
4 rounds for time:
200-m run
20 DB hang power cleans (10/15 lb)
100-m DB front rack carry (10/15 lb)
– Use two DBs for all movements.
HOME WOD:
Equipment:
4 rounds for time:
400-m run
20 DB hang power cleans
100-m DB front rack carry
– Use two DBs for all movements.
Bodyweight:
4 rounds for time:
400-m run
20 burpees
100-m front rack weighted carry
Movement scaling options:
Run: Distance, substitutions
DB Hang Power Clean: Load, single DB, DB deadlifts
Front rack carry: Load, high knee steps
Limited equipment option:
4 rounds for time:
400-m run
40 air squats
50 high knee steps
Post-Workout Skill Work:
For reps:
1:00 Double-unders
– Rest :30
:45 Double-unders
– Rest :20
:30 Double-unders
– Rest :10
:15 Double-unders