Specific Warm-Up:
3 sets: 3 power cleans
2 hang power cleans
– Build in load each set.
WOD: Every 5:00 for 7 sets:
3 power cleans
2 hang power cleans
– Build in load each set.
Intermediate & Beginner:
Same as Rx
Home Workout: Every 5:00 for 7 sets:
8 dumbbell deadlifts
6 dumbbell hang power cleans
– Build in load each set.
– Use two dumbbells
Cool down:
1 set:
:30 palms down forearm stretch/arm
:30 palms up forearm stretch/arm
:30 couch stretch/side