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:
3 Rounds
-200 Meter Run
-20 Barbell Power Clean
Rest 1 Minute
200 Meter Run
15 Barbell Push Press -OR- Barbell Push Jerk
Rest 1 Minute Between Rounds
Suggestions
Men: 75-95# Women: 55-65#
Goal: 4:00-6:30
Coaches Notes
One round of this workout will be the run, power cleans, the 1 minute rest, another run, and push jerks. Then rest 1 minute between rounds.
Push the pace on the runs to keep it within 45-60 seconds. These should feel pretty close to a sprint.
Use a strong hip extension and pull to finish the power cleans in 2 quick sets or hang on for unbroken since you have a rest coming up. Use a challenging weight and complete them in 40-60 seconds.
After the rest, hit the second run hard and then tackle those push jerks. Use your legs to load the weight then jump, punch, and land to finish with arms locked out overhead. Hang on for 15 reps to be done in 30-45 seconds.