Warm Up:
2 sets:
7/9-calorie row
5 hang deadlift and shrugs
5 hang power cleans
5 box step-ups
5 box jumps
Skill Work:
Every 1:30 for 5 sets:
3 hang power cleans
WOD:
For time with a partner:
21 hang power cleans (95/135 lb)
15/21-cal row
15 hang power cleans (105/155 lb)
10/15-cal row
9 hang power cleans (120/175 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
21 box jumps (20/24 in)
15/21-cal row
15 box jumps (20/24 in)
10/15-cal row
9 box jumps (20/24 in)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Intermediate:
For time with a partner:
21 hang power cleans (75/115 lb)
15/21-cal row
15 hang power cleans (85/125 lb)
10/15-cal row
9 hang power cleans (95/135 lb)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
21 box jumps (20/24 in)
15/21-cal row
15 box jumps (20/24 in)
10/15-cal row
9 box jumps (20/24 in)
7/9-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Beginner:
For time with a partner:
12 hang power cleans (35/45 lb)
9/12-cal row
9 hang power cleans (40/55 lb)
7/9-cal row
6 hang power cleans (45/65 lb)
5/6-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.
Right into …
12 box jumps (8/12 in)
9/12-cal row
9 box jumps (8/12 in)
7/9-cal row
6 box jumps (8/12 in)
5/6-cal row
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
Home Workout:
For total time (including rest):
30 dumbbell hang power cleans (35/50 lb)
300-meter run
20 dumbbell hang power cleans
200-meter run
10 dumbbell hang power cleans
100-meter run
5:00 rest
21 broad jumps (5/6 ft)
300-meter run
15 broad jumps
200-meter run
9 broad jumps
100-meter run
– Use two dumbbells.
Movement scaling options:
Rowing: Distance, substitutions
Hang power clean: Load, reps, dumbbell options
Box jumps: Reps, box height, step-ups
Cool down:
1 set:
3:00 recovery walk or easy jog with your partner