Warm Up
Row OR Bike 5 Minutes
3 ROUNDS:
-10 Good Mornings (with empty barbell)
-8 Deadlifts
-6 Hang Power Cleans
-4 Burpees
WOD
3 Rounds
(Each Round is 3 Sets of):
-12 Deadlifts
-9 Hang Power Cleans
-6 Bar Facing Burpees
Once you Complete this set (3 Rounds of the 12-9-6):
Rest 2 Min
Repeat for 2 more Sets.
Suggested Weight Men: 95# Women: 65#
Score: Total Time Including Rest
Goal: 13-17 Min
COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken – but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.
Be mindful of your grip – if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
BARBELL HANG POWER CLEAN
Deadlift the bar to the “hang” position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees