Mobility
Warm-up
3 X 10 Seconds Hollow Body Hold
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
10 Air Squats
10 meters of Duck Walking
10 Arm Circles Backwards
10 Arm Circles Forward
Strength Warm-up
10 Squat Cleans (Just the Bar)
5 Squat Cleans (40% of your 1 Rep Max)
5 Squat Cleans (50% of your 1 Rep Max)
3 Squat Cleans (60% of your 1 Rep Max)
These percentages are based off of the maximum amount of weight you could squat clean one time = 1 Rep Max. If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like
Skills / Strength
5 Sets (3:00 Rest)
2 Squat Cleans (2 RM)
After the strength warm-up, perform 5 sets of 2 squat cleans resting 3 minutes between each set. Work your way up to the heaviest set of 2 you can do without letting go of the bar. If squat cleans are not up your alley today, substitute Sumo-deadlift High-pulls.
Squat Clean
WOD
3 X 4:00 AMRAPs (2:00 Rest)
3 Squat Cleans (Men: 185lb / Women: 135lb / Beginner: 45lb or less)
Fitness Level Substitution: Power Cleans or Sumo-deadlift High-pulls.
7 Deadlifts (Men: 185lb / Women: 135lb / Beginner: 45lb or less)
14 Burpees
21 Box Jumps (Men: 24″ / Women: 20″ / Beginner: 16″ or lower)
Equipment Subsitution: Tuck Jumps
AMRAP = As Many Reps as Possible
Perform 3 four-minute rounds resting 2 minutes between each. In each of the 4-minute AMRAPs, you will do as many reps as possible. 3 Squat Cleans, then 7 deadlifts, then 14 Burpees, and then 21 Box Jumps, completing all reps of each movement before moving on to the next movement and repeat as many times as possible in 4 minutes. You will rest 2 minutes and then repeat for a total of 3 4-minute AMRAPs.
Deadlift
Burpee
Box Jump
Cool-down
3 Sets (1:00 Rest)
5 Hang Squat Cleans (Just the Bar)
Fitness Level Substitution: Hang Power Cleans
Perform 3 sets with very light weight of 5 hang squat cleans resting at least a minute between sets.
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