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:
This version of the workouts has 2 parts!
Part 1:
Every Minute on the Minute for 10 Minutes:
-7 Burpee
-1 Heavy Barbell Power Clean & Jerk
Minute 10-11: Rest
Part 2 (Starting at 11:00) 3 Rounds
-10 Bar Facing Burpee
-10 Barbell Power Clean & Jerk
Suggestions
Men: Part 1: Heavy for YOU – Part 2: 95-115# Women: Part 1: Heavy for YOU – Part 2: 65-75#
Goal: Part 1: Heavy for you but allows you to hold EMOM Part 2: 3:30-5:00
Coaches Notes
Part 1 is an EMOM so all of the work needs to get done in less than 1 minute for each minute.
Your heart rate will be high going into the heavy clean and jerk, so use a weight that you can confidently pick up right away.
Move fast on the burpees and attack that barbell. Go lighter on the weight so you’ll never have to take breaks longer than just a few seconds between reps. Singles work great, but don’t stop moving.