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:
6 Rounds
-16 Barbell Hang Power Clean 20
-Push Up + Pull Across
Suggestions
Men: 95#, Women: 65#
Goal: 10-15 Minutes
Coaches Notes
Complete 6 Rounds of this couplet straight through with no rest between rounds. Upper body pump, let’s go!
For the hang power clean, hinge forward to load your legs with tension, then aggressively extend the hips to drive the barbell upward, finishing with a strong shrug as you pull the weight to your shoulders. Stand all the way up with elbows pointing forward and take a deep breath before loading the next rep. Use a weight that you can perform at least 10 reps unbroken. This section should take about 45-60 seconds.
These are large sets of push ups, so break them up early to avoid reaching failure. If necessary, customize to knee push ups to keep good form. Aim to complete these in 4-5 sets with quick breaks in between. Keep a rigid plank position during the pull across to prevent your hips from dropping down. Aim to complete these in 1:30 or less.