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
3 Sets
Each Set is 5 Rounds of:
-7 Barbell Deadlift
-5 Barbell Hang Power Clean
-3 Barbell Thruster
Rest 2 Minutes Between Sets
Suggestions
Men: 75-95# Women: 55-65#
Goal: 2:30 – 4:30 Each Set
Coaches Notes
To stay within the goal range on this one, each round should take 30-45 seconds. This is unbroken for all the movements and most likely transitioning from one movement into the next without putting the weight down for most if not all the rounds. This is only doable if you choose an appropriate load and treat each set like it’s own sprint style workout. So don’t hold back!
Try a practice round during your warm up to get a feel for the speed at which you’ll need to move in order to stay on pace. Focus on deep slow breathing during the 2 minute rest so you can maximize your recovery for the next set.