Specific Warm-Up:
4 sets: 3 power cleans + 3 burpee box jump-overs
— Increase load and height to workout standards.
WOD:
9-15-21-15-9 reps for time of:
Burpee box jump-overs (20/24 in)
Power cleans (95/135 lb)
– Complete 20/30 calories on the air bike after each round.
Time Cap 22 Minutes
Intermediate:
9-15-21-15-9 reps for time of:
Burpee box jump-overs (16/20 in)
Power cleans (65/95 lb)
– Complete 15/20 calories on the air bike after each round.
Beginner:
9-12-15-12-9 reps for time of:
Up-down box step-ups (16/20 in)
Hang Power cleans (35/45 lb)
– Complete 9/12 calories on the air bike after each round.
Home Workout:
9-15-21-15-9 reps for time of:
Burpee object jump-overs
Dumbbell power cleans (35/50 lb)
– Complete a 400-meter run after each round.
– Use two dumbbells.
Cool down:
1 set:
1:00 foam roll IT band/leg
1:00 kettlebell calf smash/leg