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:
Part 1
4 Rounds
-10 Barbell Hang Squat Clean
-200 Meter Run
Rest 1 Minute before Part 2
Part 2
4 Rounds
-16 Dumbbell Farmer Step Up
-200 Meter Run
Suggestions
Men: 75-95# / 40# DBs Women: 55-65# / 25# DBs
Coaches Notes
Part 1 – The cleans should be performed unbroken most if not all the way. Choose a load that allows you to move through all 10 reps smoothly. When it is time to run, run HARD! To hit the goal, we are looking for 1:20-1:50 per round.
Part 2 – You have a bit longer to complete each round than part 1 because the step ups are going to take more time. Make sure that the load you chose for part 1 is manageable or you can make adjustments during the 1 minute rest. 16 step ups should take 1:00-1:15 in order to stay on track to hit the goal. This should be doable if you are completing them in 1-2 sets the whole way.