Today’s workout is a 20 minute AMRAP consisting of rounds of 20 air squats and 10 power cleans. Pace yourself out there today! This is a longer workout, and you don’t want to burn yourself out in the first half. Pick a power clean weight that is relatively light for you. You should be able to do the first couple of rounds of 10 power cleans unbroken.
The numbers in parentheses beside the movements are the suggested weight to use. The weight for males is listed first, and the weight for females is listed second. Use a weight that is right for you. The weights listed are suggestions only.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
20 minute AMRAP:
20 air squats
10 power cleans (95lb, 65lb)
Today’s workout contains a lot of air squats. If 20 per round is too many for you today, reduce the number to something that seems more doable. You can also do hang dumbbell power cleans if bringing the dumbbells all the way to the floor each rep is too much for you today. If you have a trainer bar available to you, that would also work well for today’s workout. A beginner’s version of today’s WOD could look like this:
Scaled 1:
16 minute AMRAP:
12 air squats to plyo box
8 dumbbell power cleans or dumbbell hang power cleans (8lb, 5lb)
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:
20 minute AMRAP:
20 air squats
10 power cleans (45lb, 35lb) or dumbbell power cleans (20lb, 15lb)
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 number of rounds and reps you complete during today’s workout. If you’d 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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