Warm Up
5 Minutes of Rowing/OR Bike
Then…
2 ROUNDS:
-10 Hang Cleans (with empty barbell)
-10 Strict Shoulder Press
-10 Front Squats
-10 Box Step Ups
WOD “ZEUZ”
25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)
-30 Power Cleans
-12 Burpee Box Jump Overs
-20 Squat Cleans
-12 Burpee Box Jump Overs
-10 Clusters
-12 Burpee Box Jump Overs
Suggested Weight
Men: 95-115#
Women: 65-75#
Score: Total # of Completed Rounds + Any Additional Reps
Goal: 2 Rounds +
COACHES NOTES
Alright, guys/gals – Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you’ll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to save the energy of lowering the bar to the floor.
BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
CUSTOMIZATIONS
Go lighter
Hang Power Clean
BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.
CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over Step In/Out
Burpee No Push Up Burpee
BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat
BARBELL CLUSTER (SQUAT CLEAN THRUSTER)
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees.
Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.
Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!
CUSTOMIZATIONS
Go lighter
Power Clean + Thruster