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:
EMOM 10 Minutes (Every Minute on the Minute for 10 Minutes)
-15 Double Unders / 30 Single Unders
-7 Dumbbell Deadlift
-5 Dumbbell Hang Power Clean
Suggestions
Men: 40# DBs Women: 25# DBs
**Don’t be afraid of using heavier dumbbells or even kettlebells for this one!
Goal: Challenge yourself with loading and reps – but shoot to finish all rounds. Each round should take 35-50 seconds.
Coaches Notes
Make sure that you have at least 10 seconds to rest between every single round today. Since you will likely slow down a bit in the later rounds, make sure that you are getting closer to 20 seconds of rest in the first few rounds.
The double unders/ or single under should go quick and not be broken up. You want to get to the deadlifts by the 15 second mark each minute.
7 Deadlifts is not a high number, they should be unbroken but you don’t have to rush them. Make sure you have a good set up every time.
For at least the first few rounds, you should be able to go right into the hang power cleans after the 7th deadlift. Toward the end, if you need to break, break after the 6th deadlift. Then, perform your 7th rep to get into position for the hang power cleans.