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: FOR TIME
-100 Bar Facing Burpee
Every Minute on the Minute:
-6 Barbell Power Clean
**No Power Cleans on first minute.
Suggestions
Men: 95# Women: 65#
Goal: 7-12 Minutes
Coaches Notes
This one should go pretty fast. To hit the goal, you’ll need to complete 8-14 burpees in each minute. Remember you get a freebie in the first minute with no power cleans so you can bank up a good start but don’t go too hard or you’ll pay for it.
Choose a weight on the power cleans that you can knock out 5 reps fairly easily. These should definitely be unbroken and take no more than 15 seconds.
You may also consider giving yourself 5-10 seconds at the end of the minute to regroup and set up properly for the next minute.