Warm Up
5 Minute Row/Bike
Then...
3 Rounds:
-10 Jumping Air Squats
-10 Hang Cleans (with empty barbell)
-10 Hang Squat Cleans (with empty barbell)
Running Warm Up:
-50 FT. High Knees
-50 FT. Back Pedal
-50 FT. Karaoke (Left/ Right)
-50 FT. Soldier Kicks
-50 FT. High Skip
WOD:
4 Rounds For Time:
-20 Back Squats
-Run 200 Meters
-10 Hang Squat Cleans
-Run 200 Meters
Rest 1 Minute Between Rounds
Suggested Weight Men: 95# Suggested Weight Women: 65#
Score: Total Time (including rest)
Goal: 14-20 Min
COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don’t just smash the 20 squats and then run/walk the 200m. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it’s okay if your round times fall off a bit as you progress through the workout, they just shouldn’t fall way off!
BARBELL BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat Air Squat
200M RUN
You’re working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
Customizations:
Row
BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.
CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat