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
25 Barbell Hang Power Clean
35 Barbell Front Squat
Rest 3 Minutes Between Rounds
Suggestions
Men: 75-95# Women: 55-65# Goal: 2:15-4:00
Coaches Notes
This one is a great challenge for building the confidence of tackling larger sets of reps with having ample rest time between each work set.
For the Hang Power Clean, use the dip position to load your legs and aggressively extend your hips to receive the barbell in a strong front rack position. Stand all the way up before lowering your bar back down. If you feel strong with this movement, you can go for an unbroken set. Otherwise, we encourage you to break these up. For example, you could complete them in 2 sets of 15 and 10 reps. Give yourself 1:00-1:30 to complete them all.
On the Front Squat, place your bar in an ideal front rack position to keep your arms relaxed and let your legs do all the work. If you need to break these up, again try to get more than half the reps before setting the bar down for a quick shake out of the legs. Get right back to work since you have a longer break coming up. Aim to get them all done in under 2:30.