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
-12 Barbell Power Clean
-9 Barbell Front Squat
-400 Meter Run/ OR 500 Meter Row
-9 Barbell Front Squat
-12 Barbell Power Clean
Rest 2 Minutes Between Rounds
Suggestions
Men: 95# Women: 65#
Goal: 3:30-5:00 per round
Coaches Notes
Ok, for this workout it’s going to be important that you choose a weight where you can do the power cleans and front squats in 1-2 sets. Ideally, the
squats would be unbroken, but if you need to, feel free to break them up. If you decide to break these movements, you might consider doing something like 6-6 for the power cleans and 5-4 for the squats. If you decide to break, keep your rest short and sweet!
Your runs should be done within 2-2:30 and at a pace where you can quickly and easily transition into your squats.
If you can – push yourself with each round knowing that you’ll get 2 minutes of rest before heading into the next. Remember, we want to get these rounds done in 5 minutes or less!