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:
4 Rounds
-15 Barbell Front Squat
-200 Meter Run
-15 Barbell Front Squat
Rest 1 Minute Between Each Round
Part 2 :
(To be started after the final 1 min rest of Part 1)
4 Rounds
-10 Barbell Hang Power Clean & Jerk/ Or Push Press
-200 Meter Run
-10 Barbell Hang Power Clean & Jerk/ Or Push Press
Rest 1 Minute Between Each Round You can replace the barbell with:
Sandbag Front Squat
Sandbag Hang Power Clean & Jerk/ Or Push Press
Suggestions
Men: 95# Women: 65#
Goal: 1:30-2:15
Coaches Notes
Note Part 1 has 4 rounds with 1 minute rest between rounds. And Part 2 has 4 rounds again, with 1 minute of rest between rounds also.
For Part 1, use a weight that will challenge you to go for unbroken reps on the squats. Find a solid shoulder rack position, and power through with your legs. Hit the runs hard. We want speed and intensity throughout all 4 rounds since you get the 1 minute of rest between rounds.
For Part 2, go from the Hang Position for the Clean and Jerks. Use an explosive hip to help push the weights off your shoulder, then quickly redip and push your arms up to land in a partial squat with arms fully extended. Aim to go unbroken, and again, we want you to hit the runs HARD. You’ll get a full minute of rest between rounds.