:startwod:
Warm Up (10 minutes)
Joint Mobility
500 Meter Row
Strength and Skill Work
In 20 mins work up to 1 rep max on Squat Clean
Conditioning Work
AMRAP in 10 minutes
10 sandbag cleans 50m/35w or KB Swings 53m/35w
Run with sandbag or KB 50 meters
:endwod:
Coaches Notes:
Strength Work – Have athletes work up to a 1 rep max Squat Clean from the floor. Beginners scale back to a Hanging position or from Position #1 and work on skill with pvc or empty bar.
Conditioning Work – If athletes choose Sandbag Cleans, they start from the ground every rep and into a power clean. Once the athlete hits 10 reps they run with sandbag 50 Meters and repeat. Modified version is Kettlebell Swings instead of Sandbag Cleans.
