Skill Work: On a 10:00 clock
Build to a heavy set of 5 hang power cleans
– Build to workout weight or heavier.
WOD: 15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Intermediate: 15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Beginner: 15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs
– Use the same load for all three sets.
– All hang power clean sets must be unbroken; start the set over if you drop the bar.
Home Workout: 21-18-15-12-9-6-3 reps for time of:
Dumbbell hang power cleans (35/50 lb)
Lateral burpees over the dumbbell
– Use two dumbbells.
Cool down: 1 set:
400-meter cool-down walk or jog
1:00 double-forearm stretch (extension)
1:00 double-forearm stretch (flexion)