Warmup:

Spider-Man Lunge 30’

Heel 2 Toe 30’

Side Lunge 30’ and back

Bear crawl 30’

Walking Quad Stretch 30’

Duck Walk 30’

Inchworm 30’

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Power Clean from mid-shin

WOD:

9 Sets for Load:

Power Clean

5-5-3-3-3-1-1-1-1

Aim to set new 1RM

Video courtesy of TOROKHTIY.

We finish off transition week with a little fun time getting heavy on some Power Cleans.  Use the sets of 5 and 3 to prime up to the heavy singles.  Rest as needed between the sets so you ae as fresh as possible for each attempt.

Scaling Options:

Power Clean (if low back is injured) -> Hang Power Clean

Cool Down:

Child’s Pose – 2 Min

Banded Hamstring Stretch – 1 Min per side