Skill Work: Every 2:00 for 5 sets:
1 deadlift + 1 clean pull + 1 hang power clean
WOD: AMRAP 10:
1 power clean (125/185 lb)
1 bar muscle-up
6 Cal bike
– Add one rep to power cleans and bar muscle-ups until time expires.
Intermediate: AMRAP 10:
1 power clean (95/135 lb)
1 chest-to-bar pull-up
7 Cal Echo Bike
– Add one rep to power cleans and chest-to-bar pull-ups until time expires.
Beginner: AMRAP 10:
1 power clean (65/45 lb)
1 ring row
8 Cal Echo bike
– Add one rep to power cleans and ring rows until time expires.
Home Workout:
AMRAP 10:
1 dumbbell power clean (35/50 lb)
2 alternating dumbbell rows in a plank
1 shuttle run
– Add 1 power clean, 2 rows, and 1 shuttle run each round until time expires.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Cool down:
1 set:
1:00 foam roll lats/side
1:00 foam roll quads/leg