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 Sets
Each Set is a 3 Min AMRAP
(As Many Rounds and Reps As Possible in 3 Minutes)
-5 Barbell Power Clean & Jerk
-7 Barbell Back Squat
-15 Double Unders / OR 30 Single Unders
Rest 1 Minute Between Sets
Suggestions
Men: 75#
Women: 55#
Goal: 13-20 Rounds
Coaches Notes
For the clean and jerk, use a weight you can do unbroken. Use your hips to help clean the bar to your shoulders and finish with a strong jump, punch, and land to complete each rep.
Find a stable back rack position for unbroken sets of squats. Focus on using your legs to drive powerfully out of the bottom of each rep. Keep your torso upright, grip relaxed, and stand up tall at the top.
Go fast on double unders/ or single unders by keeping your jumps light and springy. We’re looking at :45 to 1:15 per round to hit today’s goal, so customize weights to accomplish this.