Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-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:
2 Rounds:
-400 Meter Run
-30 Barbell Power Clean & Jerk
-400 Meter Run
Rest 3 Minutes between rounds
Suggestions: Men: 75-95# Women: 55-65#
Extra Challenge Men: 115-135# Women: 75-95#
Score: Round 1 Total Time
Score: Round 2 Total Time
Goal: 5:30 – 8:00
Coaches Notes
Treat this as two workouts with a 3 minute break in between and send it in both of them!
You should be pretty uncomfortable on the first run. Don’t try to game it so that you are super fresh for the clean & jerks. Choose a weight on the clean & jerks that you will have to break into 2-4 sets. But, keep the breaks short. To get through the clean & jerks should take you 2-3 minutes.
On the second run in each round, really go for it and push the pace!