Skill Work:
On a 10:00 clock:
Build to a heavy 3-rep power clean
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
WOD:
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (95/135 lb)
Box jump-overs (20/24 in)
– Step down from the box.
Intermediate:
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (65/95 lb)
Box jump-overs (20/24 in)
– Step down from the box.
Beginner:
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (35/45 lb)
Box step-ups (12/20 in)
– Step down from the box.
Home Workout:
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Double-dumbbell power cleans (35/50 lb)
Object jump-overs (20 in)
Masters 55+:
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (65/95 lb)
Box jump-overs (20/24 in)
– Step down from the box.
Movement scaling options:
Power cleans: Load, hang power clean, dumbbell power clean, kettlebell swing
Box jump over: Height, box step-over
Cool down / Post-Workout Skill Work:
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves