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:
5 Rounds
-1 Min Max Reps Barbell Power Clean & Jerk/ OR Push Press
-1 Min Max Reps Lateral Burpee Over Barbell
Rest 1 Minute
Suggestions
Men: 75-95#
Women: 55-65#
Goal: 50-80 Clean & Jerk Reps
Goal: 50-80 Burpee Reps
Coaches Notes
Here’s a breakdown of the reps you should be shooting for each round for each movement in order to hit the goal: 10-16 Clean and Jerk, and same for Burpees. Be sure to customize the movement(s) to hit the goal range.
Because there’s no allotted rest or transition time between minutes, we recommend moving for the first 50 seconds or so of the minute then allow for 10 seconds or so of time to transition to the next movement. But for the final minute of burpees, you should work the entire time knowing you have a minute to rest before the next round starts.
Keep in mind to focus on movement efficiency for each minute. Try to make each rep as fluid, and energy-saving as possible, and don’t waste time during transitions. When it comes to the Clean and Jerk, really focus on your legs and hips getting the weight up so that the weight feels like it’s moving effortlessly. For the Burpees, don’t spend unnecessary time “resting” on the floor, and find a breathing pattern that is consistent with every rep.
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