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:
As Far as Possible in 10 Minutes:
-1 Barbell Deadlift
-1 Barbell Hang Squat Clean
-1 Barbell Push Press
-2 Barbell Deadlift
-2 Barbell Hang Squat Clean
-2 Barbell Push Press
-3 Barbell Deadlift
-3 Barbell Hang Squat Clean
-3 Barbell Push Press
…keep adding 1 rep per movement per round and get as far as possible in 10 minutes
Suggestions
Men: 95# Women: 65#
Goal: Complete the 10s +
Coaches Notes
Pick a weight you can go unbroken for the deadlifts into the squat cleans into the push press through the round of 7s. If you need to break them into 2 sets after that, you’ll still be on pace for the goal.
Keep your back flat, core on tension as you complete the deadlifts.
Use a strong jump from the hang position, and land in a solid squat position to stand up from each rep.
Dip, drive, and press to finish with the barbell overhead.