Warm Up:
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
Specific Warm-Up:
3 sets:
5 back squats
3 power clean
– Partners trade-off for 3 sets each.
– Build in load to workout weight.
PARTNER WOD: ALEXANDER
5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans
Intended Stimulus: 14-20 Min
Intermediate:
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
Beginner:
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
Home Workout:
5 rounds for time with a partner:
31 double-dumbbell squats (35/50 lb)
12 double-dumbbell power cleans
Movement scaling options:
Back squat; Load, dumbbell goblet squat, air squat
Power clean: Load, hang power clean, dumbbell power clean, Russian kettlebell swing
Cool down / Post-Workout Skill Work:
1 set:
1:00 foam roll quads
1:00 couch stretch/side