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 Minute on the Minute for 10 Minutes
-10 Barbell Hang Power Clean
-6 Dumbbell Shoulder Rack Box Step Ups
This version could also be done with:
6 Barbell Front Rack Box Step Ups
Suggestions
Men: 75-95# | 40# DBs | 20-24″ Box Women: 55-65# | 25# DBs | 16-20″ Box
Goal: All 10 Rounds!
Coaches Notes
Choose a weight for the power cleans you can do unbroken and quickly! 10 fast reps can take 30 seconds or less. Use the hook grip and a strong jump to get the bar up to your front rack position.
For the weighted step ups, find a solid rack position on your shoulders as you carefully step up and stand fully on top of the box. 6 reps should take less than 30 seconds.
Customize as needed to get each round done in 45 seconds or less.