Warm Up:
4 sets:
:20 air squats
:10 straight arm burpees
:30 rest
4 sets:
:20 bottom of squat hold
:10 burpees
Specific Warm-Up:
3 sets:
3 touch and go clean and jerks
WOD:
7 sets for load:
3 clean and jerks
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Equipment:
7 x 1:00 rounds for reps:
15 air squats
Max-rep DB squat clean and jerks
– Rest 1:00 between rounds.
Bodyweight:
7 x 1:00 rounds for reps:
20 air squats
Max-rep deficit handstand push-ups
– Rest 1:00.
Movement scaling options:
Clean and jerk: Load, hang clean and jerk, power clean and jerk, DB clean and jerk.
Post-Workout Skill Work:
On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.