Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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
-30 Bar Facing Burpee
-30 Barbell Clean & Jerk
Rest 3 Minutes
-20 Bar Facing Burpee
-20 Barbell Clean & Jerk
Rest 2 Minutes
-10 Bar Facing Burpee
-10 Barbell Clean & Jerk
* If Clean and Jerks are uncomfortable for you, do a power clean into a push press instead.
Suggestions Men: 75-95# Women: 55-65#
Goal: Part 1: 5-7 Minutes Part 2: 3-5 Minutes Part 3: 1:30-2:30
Coaches Notes
Today we have 3 parts to the workout, and for each part we want you pushing at a hard pace. If you’re feeling up to it, make it hurt just a bit! Pay attention to the rest as it changes from 3 minutes to 2 minutes.
You’ll start with some bigger chunks of burpees. Do your best to stay consistent with how you move while pushing at a hard pace. Once you reach the last part of 10s, give it all you have. You may consider stepping in and out of the burpee to control your breathing, but to challenge your pace you’ll want to hop both feet/legs at the same time. Stay quick and low!
For the clean & jerk, you’ll want to break these up from the start, but we encourage you to hold on for some bigger sets. This could be anything from 15-20 reps at a time. Once you reach the 10s, you’ll want to push to go unbroken. The weight you choose should be light enough that you can do a set, take a short rest, and quickly get back to it! Stay aggressive with using your legs when you go overhead. When you go to receive, receive with your arms fully extended and stand up all the way (hips extended) before bringing the weight back down.