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 90 Seconds for 21 Minutes
(14 Rounds)
-5 Barbell Deadlift
-3 Barbell Squat Clean
Suggestions
Men: 95-135#
Women: 65-85#
Goal: Challenge yourself but move well.
Coaches Notes
Choose a heavier-than-usual load on the deadlifts that will challenge you to go unbroken. Make sure that you push your hips back and down and lift your chest up as you lower the weights to the floor to start the next rep.
Moving fast through these is no excuse to abandon proper technique for 5 reps.
You can go right into your squat cleans, or take a quick break to regrip. Keep the bar close, and get explosive with your hips to receive the weight in a strong front rack position. Use a weight you can perform 3 reps unbroken.
Each round should leave you with a minimum of 20-30 seconds of rest before the start of the next minute. If you’re left with a ton of time AND still moving well, you might consider adding weight.
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