Tuesday Workout: Squat Clean/DU, Row/HSPU, SLDL

WOD

Level 1

Every 2 Minutes for 5 Sets:

• Hang Dumbbell Squat Clean x 7
• Jump Rope Single x 50-100

*Choose challenging weight for db squat cleans, and squat to ball or box to maintain appropriate depth if necessary.  Shouldn’t be more than 60-75 seconds of work, but cutoff is at 90 seconds so you have some time to reset for subsequent sets.

At the 15:00 Mark

AMRAP 6:

• Row x 100m
• Push-up x 10

Level 2

Every 2 Minutes for 5 Sets:

• Squat Clean (135/95) x 7
• Double Under x 30-50

*Goal should be “touch and go” on squat cleans, so try to build each set or choose appropriate weight to use for 5 sets (i.e. go heavier than suggested weights if possible).  Scale DU appropriately so that you can go for unbroken sets if possible.  Shouldn’t be more than 60-75 seconds of work, but cutoff is at 90 seconds so you have some time to reset for subsequent sets.

At the 15:00 Mark

AMRAP 6:

• Row x 100m
• Handstands Push-up x 6

*Use deficit if possible. Each set of HSPU should be unbroken if possible, so scale reps appropriately.

GYM STRENGTH/ACCESSORY WORK

Single Leg Deadlift, 3 x 10/leg

*Use barbell or kettlebell, and maintain good core position (i.e. should not be going all the way to the floor if you cannot maintain neutral spine position).  Weights should be light/moderate, and movement should be controlled.

Advanced: Single Leg Deadlift to Pistol*

*Transition kettlebell from hanging position to front rack for pistol squat