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:
Every Minute on the Minute for As Long As Possible
Min 1: 5 Kipping Pull Up
+ 1 Barbell Power Clean
+ 1 Barbell Push Jerk
Min 2: 5 Kipping Pull Up
+ 2 Barbell Power Clean
+ 2 Barbell Push Jerk
Min 3: 5 Kipping Pull Up
+ 3 Barbell Power Clean
+ 3 Barbell Push Jerk
…Continue adding 1 Power Clean and 1 Push Jerk each minute until you can no longer complete the work within the minute.
Suggestions
Men: 95-115# Women: 65-75#
Goal: Minutes 8-12
Coaches Notes
Choose a weight you can complete at least 8 minutes but is challenging enough that getting past 12 isn’t going to happen.
Keep in mind that as you increase the reps with the barbell each minute, you are also decreasing the amount of rest you get before the next round starts. So, this workout could sneak up on you around the 5 minute mark.
Choose a pull up variation that you think you can do all 5 reps unbroken for up to 10 rounds.
Try to go right into the push jerks after that last power clean. You should be working with a weight that allows for this for at least the first 5 minutes. If you need to break in the later rounds, break when you still have one power clean left. Then complete the final clean and you are in position for the jerks.
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