For time:
40-30-20-10
Medicine-ball cleans
120-90-60-30
Double-unders
♀ 14 lb
♂ 20 lb
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Scaling:
Don’t underestimate today’s workout. The medicine-ball clean is deceptive and very effective. The load should be light and allow you to perform at least 20 reps unbroken. Some athletes may be able to go unbroken on all sets. Even though the ball is light, don’t cheat the movement. Focus on hitting full hip extension and pulling your body under the ball on each rep. Sneaking under the ball before full hip extension may be faster, but that technique will only get you so far when it comes to a squat clean with a heavy barbell. Less-experienced athletes should reduce the load and reps of the cleans as well as the difficulty of the double-unders.
Intermediate option / For time:
40-30-20-10
Medicine-ball cleans
Double-unders
♀ 10 lb
♂ 14 lb
Beginner option / For time:
30-20-10-5
Medicine-ball cleans
30-20-10-5
Single-unders
♀ 6 lb
♂ 10 lb