Warm Up:
3 sets:
:20 on/:10 rest:
Shoulder tap + shoulder tap + push-up
Double knee tuck-in-plank
Front squat (PVC or empty BB)
Build Up:
1 set:
5 hang squat cleans
5 hang squat cleans
3 hang squat cleans
3 hang squat cleans
Build in load across all sets and rest 1:30 between each.
WOD:
7 sets for load:
3 hang squat cleans
Rest 2:30-3:00 between sets.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Hang squat cleans: Load, hang power cleans, front squats, DB options
Limited Equipment:
7 sets for reps:
1:00 DB hang squat cleans
1:00 rest between sets
Post-workout Skill Work:
4 sets:
:40 alternating single-leg squats
Rest :20