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
Part 1:
5 Rounds
-10 Barbell Hang Power Clean
-12 Dumbbell Farmer Step Up
Rest 3 Minutes After Part 1
Part 2:
5 Rounds
-12 Barbell Push Press
-10 Box Jump
Suggestions
Men: 95# Bar / 40# DBs / 20-24″ Box Women: 65# / 25# DBs / 16-20″ Box
Goal:
Part 1: 5-8 Minutes
Part 2: 4-7 Minutes
Coaches Notes
Go FULL SEND on each part! The reps ranges are perfect to keep the intensity high throughout both parts. Make sure to rest the 3 minutes between parts 1 and 2.
For the hang power cleans, use a weight you can hang onto for all 10 reps in 40 seconds or less, then take a quick break before moving on to step ups. The step ups are 12 total alternating reps, 6 on each side. Keep the weights by your side, core engaged, and with your shoulders pulled back and down. A good goal would be to complete them unbroken then continue on to the cleans when you’re ready. 12 reps can take 1 minute or less.
Go for unbroken reps on the push press by focusing on a powerful hip extension to help drive the weights overhead with a strong lockout. These will go fast, so customize to a weight you can complete in 30 seconds or less. On the box jumps, also use your hips to help land on top of the box,
stand all the way up before stepping down. Customize your box height to be done in 40 seconds or less.