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
5 Rounds
-1 Minute Max Reps Barbell Squat Clean
-1 Minute Max Reps Double Unders / OR Single Unders
Rest 1 Minute Between Each Round
Suggestions
Men: 75-95# Barbell Women: 55-65 Barbell
Goal: 50-75 Squat Clean 200-375 Double Unders
Coaches Notes
Ouch, this one is going to bring the heat!
In order to meet the goal number of reps you’re looking to get anywhere from 10-15 reps per minute. Choose a weight that even when tired you could cycle 3-5 reps in a row. A good strategy for this one will be to open with a bigger set and then chip away at quick singles. Keep in mind, you might want to take 10-15 seconds to transition and get set for the double unders. While working through your squat clean be sure to keep your back flat when pulling from the floor and chest up when driving out of the squat.
For the double unders, as soon as the minute starts you’ll want to start working. Don’t spend any time lollygagging. In order to meet the goal you’ll want to aim for 40-75 reps per minute. If you find yourself tripping a ton and wasting time, we would highly recommend customizing to either single unders or hops overs to stay moving.