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:
Every 3 Minutes for 15 Minutes
-12 Barbell Power Clean
-12 Push Up
With Time Remaining:
Max Reps Box Jump Over
Suggestions
Men: 95-115# | 20-24″ Box Women: 65-75# | 16-20″ Box
Goal: 70-110 Box Jump Over Reps
Coaches Notes
Choose a weight for the power clean you can complete in 3 sets or less with quick breaks between. Sit your hips lower to recruit more power from your legs. Jump to receive the barbell on your shoulder in a dip position with elbows high and stand all the way up before turning back to the floor. These should take 30-45 seconds.
Break up the push ups early if needed to avoid failing any reps in your later rounds. You can always customize to knee or hands-elevated push ups. Aim to have this done in 45 seconds or less.
For the box jump overs, stay efficient by minimizing how much you shuffle your feet both on top of the box and on the floor. Find a pace that keeps you moving for the remainder of the 3 minutes. You should have at least 1:30 to complete 14-22 reps.