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by Pete Marjamaa

“Can Koozie”

Coach Creation WOD

2.0K 95
  • AMRAP in 12 minutes
  • 3 Squat Cleans (255/165 lb)
  • 12 Dumbbell Push Presses (2x50/35 lb)
  • 30 Double-Unders

Scaling

Intermediate
AMRAP in 12 minutes
3 Squat Cleans (80% of 1RM)
12 Dumbbell Push Presses (2×35/20 lb)
60 Single-Unders

Beginner
AMRAP in 12 minutes
3 Squat Cleans (45/35 lb)
12 Dumbbell Push Presses (2×15/10 lb)
30 Single-Unders


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namesake photo

Background: This workout was developed to work on heavier cleans while trying to manage a high heart rate. Most people may need a cold beer after this one.

Intended Stimulus: This workout challenges the athlete from the ground, up. After raising the heartrate with double-unders and push press, the athlete will be tested when going back to a moderate to heavy set of cleans. This workout is vertical throughout from the squat to the press to the jumping on the double-unders.

Strategy: Make sure you are ready to pull and don’t miss any cleans. Break up the cleans unless you are a freak. Most people who do this Rx should shoot for at least 3 rounds. The cleans in the latter rounds will be the determining factor.

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