Warm Up:
AMRAP 4:
:20 jumping jacks
6 alternating spidermen
10 air squats
Specific Warm-Up:
3-5 sets:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex.
– Start with the empty barbell and build to starting workout weight.
– Rest ~1:00 between sets.
WOD:
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.
Intermediate:
Same as Rx
Beginner:
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Use an empty barbell or PVC as needed.
Home Workout:
EMOM 20, or until failure:
4 DB power cleans
4 DB squat cleans
4 DB front squat
– Use two DBs.
– Perform the complex on the minute until either the athlete hits failure OR completes 20 rounds.
– Complete at least 10 rounds of this workout. If an athlete doesn’t make it to 10 rounds, take a full minute off between rounds and continue until they do.
Movement scaling options:
Power clean: Load, DBs, hang power clean
Squat clean: Load, hang squat clean, power clean, DB options
Front squat: Load, DB options, substitute 1 power clean + 1 hang power clean + 1 high hang power clean
Cool down:
Accumulate:
1:30 foam roll quads
1:30 foam roll upper back