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:
3 Rounds
-400 Meter Run/ OR Row
-15 Barbell Power Clean & Jerk
-15 Kipping Pull Up
**Strict Pull Up Option: 7-10 Each Round
Suggestions
Men: 95# Women: 65#
Goal: 10-15 Minutes
Coaches Notes
We are aiming for 3:20-5:00 per round here. There is no rest between rounds so if that first round takes longer than 5 minutes, consider customizing by going lighter or going with a different pull up variation.
The run should take 2:00-2:30 in every round. Just keep moving!
Choose weight on the clean & jerks that you can go from the receiving position of the clean right into the jerk. Consider breaking them up before you feel like you have to, so you can save your grip for the pull ups. Even with a short break or two, you should be able to complete them in about a minute each time. The weight should allow you to cycle multiple reps at a time even in the third round.
Go with a pull up variation that you think you’ll be able to do at least 3 at time in the final round. Start with some bigger sets in the beginning. Breaks should be short, just long enough to shake out the arms and take a breath or two.