In today’s workout you will perform 7 rounds of 10 power cleans and 10 box jumps. Pick a weight for your power cleans that you can complete unbroken sets for the first couple of rounds and in no more than three sets for the last couple of rounds.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
7 rounds for time:
10 power cleans (95lb, 65lb)
10 box jumps (24in., 20in.)
Beginners can modify the movements, reduce the weights, and scale the number of rounds to make today’s WOD more doable. Perform dumbbell power cleans and jump to a height that you feel comfortable with. You can also substitute box step-ups if box jumps are not right for you today.
Scaled 1:
5 rounds for time:
10 dumbbell power cleans or dumbbell hang power cleans (8lb, 5lb)
10 box jumps to 45lb plate
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
7 rounds for time:
10 power cleans (45lb, 35lb) or dumbbell power cleans (20lb, 15lb)
10 box jumps to comfortable height
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the amount of time it takes you to complete all seven rounds. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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