Warm Up
With an empty Barbell perform the following:
-5 reps deadlift
-3 reps above the knee shrug
-3 reps mid shin shrug
-3 reps high hang muscle clean
-3 reps above the knee muscle clean 3 reps mid shin muscle clean
-5 reps front squats
-3 reps high hang squat cleans
-3 reps above knee squat cleans
-3 reps mid shin squat cleans
Then get some reps of full squat cleans with some light weight on the barbell.
WOD
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
-5 Squat Cleans
-10 Box Jumps
-15 Wall Balls
After 7 Min – Take note of your score and REST 3 MIN BEFORE PART 2!!!
RX Men: 95-115#
RX Women: 65-75#
Goal: 3-5 Rounds
For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
After you have done PART 1 (the 7 Min AMRAP) and then Rested 3 Min –
Part 2 is:
YOUR SCORE FROM PART 1 – COMPLETED AS FAST AS POSSIBLE
So if you got 4 rounds + 3 Squat Cleans in Part 1 –
For Part 2 you will do 4 Rounds + 3 Squat Cleans as fast as possible.
Use the same weight, subs, and modifications as you did in Part 1.
Goal: 6-8 Min
If you go faster than 6 min on this part – congrats – you’re a sandbagger. Good to know!
The idea is to complete a round every 1:30-2:00 in part 1. Treat part 1 like there is no part 2 and do as much work as you can in that 7 minutes.
Then, for part 2, complete the same amount of work you performed in part 1 and do it as fast as possible.