Warm Up:
On a 6:00 clock:
4 shuttle runs
10 banded side-steps in each direction
10 leg swings, across body
5 alternating elbow-up PVC front-rack stretches
5 PVC deadlifts
5 Cossack squats/leg
– Shuttle run is 25 ft out and back.
Pre Workout Skill Work:
1 set:
5 hang squat cleans
5 hang squat cleans
3 hang squat cleans
3 hang squat cleans
– Perform 3 broad jumps after each set.
– Build in load through all unbroken sets.
– Rest 1:30 between each.
WOD:
For load:
Hang squat clean
2-2-2-2-2-2-2
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
Every 3:00 for 7 sets:
3-7 dumbbell hang squat cleans
3-7 dumbbell front squats
– Perform the same number of reps for all three movements.
– Complete each set unbroken.
– Use two dumbbells.
Movement scaling options:
Hang squat clean: Load, hang power clean + front squat, medicine-ball hang squat clean
Cool down:
3 rounds:
15 unweighted sumo good mornings
15 unweighted good mornings
– Maintain an easy and controlled pace.