Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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
-70 Barbell Deadlift
-50 Barbell Hang Power Clean
-30 Barbell Shoulder to Overhead
-Every Minute on the Minute Starting at 1:00: 4 Burpee
Suggestions
Men: 95-115# Women: 65-75#
Goal: 9-14 Minutes
Coaches Notes
Your goal here is to move fast! We got burpees on the minute, so we need to make sure we’re hitting today’s goal time range. Here’s how:
The burpees don’t start until the clock hits 1:00 – try and bank as many deadlifts as you can on that first minute. Deadlifts should be done in sets of 20-25 within 1:00, so choose the right weight to accomplish this. It should be a weight you can confidently hang onto for large sets without overly taxing your back. Keep your back extended and core braced as you move through this part quickly.
For the hang power cleans, aim to do 15-20 reps per minute. Your grip might start to feel some fatigue here, but this is where you’ll focus on a strong hip drive to help get the bar to your shoulders.
Use the push press or push jerk to get through the last 30 reps fast. Use the drive from your legs and finish with a strong punch to lockout weights overhead. 10-15 reps in 1:00 or less here.
Don’t forget the burpees on the minute. Drop down and pop up fast. 4 reps should be a sprint taking no longer than 10 seconds.