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 “TEFNUT”
1 Min Max Reps Barbell Back Squat
Rest 1 Minute
3 Min Max Reps Barbell Power Clean & Jerk
Rest 1 Minute
1 Min Max Reps Barbell Back Squat
Rest 1 Minute
3 Min Max Reps Barbell Power Clean & Jerk
Rest 1 Minute
1 Min Max Reps Barbell Back Squat
Suggestions
Men: 95-115# Women: 65-75#
Goal: Squat Goal: 45-70 Reps
Clean & Jerk Goal: 40-60 Reps
Coaches Notes
If you follow a running clock, this workout will take 13:00. You end up doing three 1-minute max efforts of squats, and two 3-minute max efforts of clean & jerks. Be intentional about your breath the entire workout – rest included.
You’re aiming to complete 15-24 squats in each 1-minute window. You’re more than welcome to get the weight to your back before the clock starts so that you’re set up and ready to go at 0:00. You definitely need to choose a weight that you COULD squat with for the entire minute. You may choose to break once in the second and third squat effort, but the break should be short to hit the lower end of the goal reps. Breaking twice might be an option – but again – you should still be able to hit a minimum of 15 reps.
For the clean & jerks, you’ll need to hit 20-30 reps per 3-minute window, which breaks down to 7-10 reps PER MINUTE. If after the first 3-minute effort, you did not hit 22+ reps, consider reducing the weight to something you can accumulate more reps with. Break them up early. You’d be surprised how many reps you can knock out doing 2-3 at a time with quick breaks in between.