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:
7 Rounds
-7 Barbell Power Clean
-7 Kipping Pull Up
-7 Barbell Push Jerk
-7 Toes to Bar
*Strict Pull Up Option: 3-5 reps
*Toes to Bar Option: 10 Alternating V-Ups
Suggestions
Men: 95# Barbell Women: 65# Barbell
Goal: 10-15 Minutes
Coaches Notes
Choose a weight you can complete unbroken for the power cleans and push jerks. Use a strong hip drive for the power cleans, and hard jump for the jerks.
Efficient kip swings will help you string together your pull ups and toes to bar. Open hips on the way back, and quickly close your hips to move your body/toes upwards.
Aim to complete a round every 1:20-2:00.