Skill Work: 5 sets:
1 high hang power clean + 1 hang power clean + 1 below the knee power clean
WOD: AMRAP 10:
3 power cleans (185/125 lb)
20 double-unders
– Add 10 double-unders each round.
Intermediate: AMRAP 10:
3 power cleans (135/95 lb)
20 double-unders
– Add 5 double-unders each round.
Beginner:
AMRAP 10:
3 power cleans (55/75 lb)
20 single-unders
– Add 5 single-unders each round.
Home Workout:
AMRAP 10:
5 dumbbell power cleans (35/50 lb)
20 double-unders
– Add 10 double-unders each round.
– Use two dumbbells.
Cool down / Post-Workout Skill Work:
1 set:
200-meter walk
1:00 hamstring stretch/leg
1:00 forearm stretch/arm