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:
10 Minute AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)
-12 Barbell Hang Power Clean
-8 Bar Facing Burpee
Suggestions
Men: 95#
Women: 65#
Goal: 7-10 Rounds
Coaches Notes
We have two FULL BODY movements to push our fitness!
Keep in mind that the power cleans are from the hang position, so choose a weight you can hang onto for at least 2-3 sets of 4-6 reps.
Since the burpees are object facing, we encourage you to be efficient with your transitions by staying low over your weight and minimize unecessary feet shuffling. The 8 burpees can be done unbroken with a moderate pace.
We are aiming for 1 complete round roughly every 1:00-1:25.
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