Warm Up:
On a 7 Minute Clock
Jumping Jacks
Long Lunge
Lateral Lunges
Side-to-Side Swing
Inchworm + Push-up
Small to Big Arm Circles
Alternating Arm Twist
Skill Work:
9 Minutes
Barbell Loading (Strict Presses and Hang Power Cleans)
WOD:
On a 20 Minute Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (115/75#)
Each time you break, perform 50 double unders
Rest 4:
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (205/145#)
Each time you break, perform 30 squats
Time: 20 Minutes
Loading: 4/5
Skill: 4/5
Volume: 1/5
Intermediate:
On a 20 Minute Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (95/65#)
Each time you break, perform 50 double unders or 1 Minute of Attempts
Rest 4:
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (155/105#)
Each time you break, perform 30 squats
Beginner:
On a 20 Minute Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (45/35#)
Each time you break, perform 50 single unders
Rest 4:
From 12:00-20:00:
AMRAP 8:
Max Hang Power Cleans (75/55#)
Each time you break, perform 30 squats
Limited Equipment:
Substitute DB Options as needed.
Movement scaling options:
Strict Press: Loading, DB Options
Double Unders: 1 Minute time cap, 50 Single Unders, 25 Lateral Barbell Hops
Hang Power Cleans: Loading, DB Options
Air Squats: 1 Minute time cap, 15 Reps, 20 Alternating Lunges
Cool down:
Accumulate:
1 Minute Couch Stretch / Side
1 Minute Lacrosse Ball Foot / Side