Workout of the day

Oly focus today. Ladder format. One barbell movement. Medium time domain. Push pace, keep form tight.

The workout of the day consists of:

12 minute ladder: 3-6-9-12-15… reps (add 3 reps each round)

• Power Clean 60kg/135lb
• Abmat Sit-up
• Box Step Over 24" Continue until 12 minutes are up.

Scaling

Intermediate:

• Power Clean 40kg/85lb
• Box Step Over 20" Beginner:
• Dumbbell Power Clean 2x10kg/22lb (or 1x15kg/35lb)
• Step Over 12" (use sturdy platform)
• Anchored Sit-ups

No equipment

• Odd object ground to shoulder (heavy backpack, 12-15 reps per round)
• Tuck-ups instead of sit-ups
• Step-ups on stairs or sturdy chair

Warmup

• 2 min row, bike, or jog
• Joint circles
• 3x3 Power Clean (light, pause at start, knee, catch)
• Focus on clean positions, footwork, and elbows

Cooldown

• Banded hamstring stretch 60 sec each leg
• Banded shoulder distraction 60 sec each side
• Couch stretch 60 sec each leg
• No bands? Use a towel for tension