Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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
“YMIR”
6 Minute AMRAP (As Many Reps As Possible)
-20 Burpee
-60 Air Squat
-Max Reps Alternating Dumbbell Power Snatch
Rest 4 Minutes
6 Minute AMRAP (As Many Reps As Possible)
-20 Burpee
-60 Air Squat
-Max Reps Dumbbell Cluster
-OR- Dumbbell Squat Clean & Jerk
Suggestions
Men: 40-50# DBs Women: 25-35# DBs
Goal: 30-40 Reps Snatch
Goal: 20-27 Reps Cluster/Clean to Overhead
Coaches Notes
Set yourself up so that you get 2-3 minutes in each of the AMRAPs for the max reps movements. You don’t want to go crazy on the burpees and air squats. You’ll want some juice for the snatches and clean to overheads. So, choose a variation on the burpees you can complete 20 reps at a smooth pace in 1:00-1:30. For the air squats, especially in the second AMRAP, consider breaking them up a bit more than you are used to. 60 reps should take around 2 minutes which is doable even with a couple short shakeout
breaks.
It is pretty unlikely that you will be able to do 2-3 minutes straight of power snatches and certainly not clusters. So pick a small number of reps to do at a time. For the snatches, maybe it is 10 reps, a short break, then get right back to it. For the clusters/squat clean & jerks, think sets of 3-7 reps at a time the whole way. Remember to focus on quality movement. You will be fatigued by the time you get to the max reps movements, so take an extra breath to set up properly for every rep.