Warm Up
Run 400m or Row 500m
Samson Stretch
Toe Touches
Arm Swings
Light KB Swings (x15)
Junkyard Dog
Weighted Good Mornings
Skill Work
Power Clean
Hang Power Clean
Strength
EMOM 8 minutes of:
4 Power Cleans (185/125)
*Pick a challenging weight. Reps should be touch and go reps (no resting at the bottom of the clean). If you break the power cleans, you must pay a 3 burpee penalty for every time you drop the bar (ie if you drop the bar 2 times you owe 6 burpees, 3 times – 9 burpees, etc). Burpees are to be done immediately following your set.
WOD
3 Rounds of:
20 Hang Power Cleans (135/95)
15 Toes to Bar (modification: knees to chest, same number of reps)
10 Hand Stand Push Ups (modification: box hand stand push ups, same number of reps)
5 Thrusters (135/95)
*Scale this workout appropriately. Everyone should be on the pull up bar trying to get those legs up to the bar, if not, you will perform knees to chest.