Warm Up
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD – For time
-800 Meter Run
-50 Barbell Power Clean
Yep – THAT’S IT!! You know what that means….time to #sendit!
Suggestions
Men: 95-115# Women: 65-75#
Goal: 7-12 Minutes
Coaches Notes
Appreciate the simplicity of this workout. It is truly a test of stamina. We want you to push hard in both the run and the power cleans.
Don’t try to let up on one component just so you can go harder on the other. The run should take 3:30-5:00. If you think 800m will take longer than that, adjust the distance to something more manageable for you.
When you finish the run, pick up the bar immediately and get started on a set of cleans. Choose a weight that you can complete all 50 reps in 3:00-5:00. Your legs are going to be fatigued from the run so break up the reps into small, manageable sets. You should be able to complete at least 4-8 reps at a time. Make sure you are setting up properly for every rep!