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:
Every Minute on the Minute for 16 Minutes
Min 1: 8 Deadlifts
Min 2: 2 Squat Clean & Jerk
Suggestions
Men: 115-225#+
Women: 75-155#+
Goal: Goal 1: All 16 Minutes
Goal 2: Challenging Weight but the SAME for Deadlift and C&J
Coaches Notes
You have quite a range to choose from today. Go with something that allows you to complete the work in all 16 minutes but is going to really CHALLENGE you!
Most likely the limiter is going to be whatever you can jerk. Definitely take plenty of warm up sets of clean & jerk to figure out an appropriate weight.
You may be able to hit all 6 deadlifts unbroken at that weight which is totally fine. You might consider using that minute more efficiently and breaking into two sets of 3.
Don’t rush the clean & jerks. Take your time. Get set up properly. Get your mind right. And, get it!
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