3 Rounds (Not for Time)
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
Skills / Strength
Spend some time working this skill. Focus primarily on footwork as Coach Burgener attributes 90% of missed lifts due to bad footwork!
10-9-8-7-6-5-4-3-2-1 Clean and Jerks (Men: 165lb / Women: 115lb / Beginner: 35lb)
Be sure to warm-up and practice your clean and jerks. The first round you will perform 10 clean and jerks and 1 toes-to-bar (TTB). Next round, 9 clean and jerks and 2 TTBs, and so on until your last round is 1 clean and jerk and 10 TTB. Come up with a way to count your rounds so you know what round you are on as it is easy to lose track on this one. Post your time to comments.
3 Rounds (1:00 Rest)
5 Hang Squat Cleans (Just the bar)
Fitness Level Substitution: Hang Power Cleans
Perform 3 rounds of 5 hang squat cleans. This is a squat clean that starts from just above your knees from the jumping position. Jump and shrug with straight arms and get under the bar and catch it in a full squat. Do these as perfect as possible and get used to catching the bar on your shoulders in the bottom of the squat.
WOD at Home ©2012