Warm Up
5 Minute Row/Bike
Then...
2 Rounds:
-30 Second Squat Hold
-10 Jumping Air Squats
-10 Barbell Shoulder Shrugs (empty barbell)
-10 Hang Power Cleans (empty barbell)
WOD:
Every 5 Minutes for 20 Minutes (4 Rounds)
-25 Barbell Power Cleans
-50 Air Squats
Suggested Weight Men: 75-95# Suggested Weight Women: 55-65#
Score: Slowest Round ONLY
Goal: 2:30-4:00
COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. Choose a load on the power cleans you can complete the 25 reps in 2-4 sets the whole way. With short breaks in between the sets, they should take less than 2 minutes. Air squats are air squats, they are going to burn! Make sure you don’t get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.
BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.
CUSTOMIZATIONS
Go lighter
Hang Power Clean
AIR SQUAT
Set up with feet shoulder-width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.
CUSTOMIZATIONS
Squat to Target
Assisted Squat