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
4 Rounds
-400 Meter Run
-20 Alternating Barbell Front Rack Lunge
-12 Barbell Power Snatch (Ground to Overhead)
Rest 2 Minutes Between Rounds
This version can also be done with:
-20 Alternating Sandbag Front Rack Lunge
-12 Sandbag Ground to Overhead
Suggestions
Men: 75-95# Women: 55-65#
Coaches Notes
Keep a moderate speed for each run and hold this pace so you can be done in 2:30 or less.
For the lunges, find a solid front rack position on your shoulders to allow for an upright torso and knock out the lunges in big sets. Hang on for all 20 reps to be done in 1:30 or less.
Lower your hips to recruit more power from your legs for the snatches. Then use a powerful hip extension and finish with a strong lock out
overhead. Aim to do these quickly in less than 1:00. Clean and Jerks are a good substitute to power snatches if desired.