SQUAT CLEAN REVIEW
10 med-ball front squats
10 med-ball shrug and drop
10 med-ball cleans
5 barbell front squats
5 barbell hang cleans
5 barbell squats cleans
ROPE CLIMB REVIEW AND SCALING
SQUAT CLEAN LOADING | 8:00
- Increase loading at each set to build up to starting weight for 12 reps.
- Consider the following weights, RX: 105/155 lb, Scaled: 55/75 – 65/95 lb
3 sets x 5 reps, increasing weight each set:
Practice rope climbs or scaling options in between sets of cleans
– Athletes setup weights for the subsequent sets and WOD.
RX
For load:
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
INTERMEDIATE
For load:
12 squat cleans
1 rope climb
10 squat cleans
1 rope climb
8 squat cleans
1 rope climb
6 squat cleans
1 rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
BEGINNER
For load:
12 hang squat cleans
3 pull-to-stands
10 hang squat cleans
3 pull-to-stands
8 hang squat cleans
3 pull-to-stands
6 hang squat cleans
3 pull-to-stands
4 hang squat cleans
– Increase loading across each set of squat cleans.
For time:
Max hang from pull-up bar
RX 2:00 or more
INTERMEDIATE 1:30 or more
BEGINNER1:00 or more
3 sets:
:30 couch stretch/side
:30 foam roll lower back
:30 foam roll lats/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 round: Partner up 2-3s
:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
:30 overhead throws
:30 squat + throws