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
-15 Barbell Hang Squat Clean
-400 Meter Run
Rest 1 Minute
30 Barbell Front Squat
400 Meter Run
Rest 3 Minutes Between Rounds
Suggestions
Men: 75-95# Women: 55-65#
Goal: 7-10 Minutes (Includes 1 Min Rest Between Sections)
Coaches Notes
You will complete 15 Hang Squat Cleans, run 400 Meters, and rest 1 minute. Then 30 Front Squats, and another 400 Meter Run. That’s one round. You will then rest 3 minutes before completing one more round of that exact sequence.
We encourage you to challenge yourself with heavier weights today. For the Hang Squat Cleans, choose a weight that when fresh you could confidently complete 8 reps unbroken, which might turn into sets of 5 reps during Round 2. The Hang Position requires a fast and powerful hip to get the bar moving upwards as you quickly transition under to receive it in the front rack position at the bottom of your squat. To complete each rep, stand all the way up before lowering the bar back down to the hang position to set up the next one. Aim to be done in 1-2 minutes.
During the Front Squats, lock into a solid front rack position and focus on your legs to power through at least 10 reps at a time. If you need a quick shake out, dump the bar for a few seconds of deep breathing before getting back to it. You should be done with those 30 reps in 1:15-2:00.
Let the first 400 Meter run set the pace for each run to follow. Customize an appropriate distance to stay within 2:00-2:30.