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
20 Barbell Power Clean & Jerk Rest
1 Minute, then…
-400 Meter Run/ OR 500 Meter Row
That’s the end of the Round.
Rest 2 Minutes Between Rounds.
Suggestions
Men: 95# Women: 65#
Goal: Clean and Jerks – 1:30-2:30 Run: 1:30-2:30
Coaches Notes
Use a weight you can do at least 5-7 reps in 45 seconds or less. Use your hips to powerfully jump the bar to your shoulders and another strong jump to finish with the bar overhead.
Keep moderate paces on the run. Speed up the last 100 meters since you have a longer break coming up between rounds.