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 6 Minutes for 18 Minutes
(3 Rounds Total)
-20 Alt Barbell Front Rack Lunge
-20 Barbell Power Clean & Jerk (Ground to Overhead any way you want)
-20 Alt Barbell Front Rack Lunge
Suggestions
Men: 75-95# Women: 55-65#
Goal: 2:30-3:30
Coaches Notes
Alright, the goal for this one is to push each round as hard as you can! We are looking to get at least 2:30-3:30 of rest before starting in on our next round, which means we should almost be resting as long as we are working – giving ourselves plenty of time to recover and push hard.
For the lunge, choose a weight where you can get all 20 reps in one set. Once the weight is on your shoulders, focus on a solid front rack position by keeping your elbows high. We want to avoid letting our elbows fall towards the floor because often where the elbows go, the chest will follow. When holding the barbell in your front rack, don’t be afraid to relax your grip and let the bar roll towards the back of your finger tips. This will allow you to pull your elbows through, creating a strong front rack.
The clean and jerk will likely be the movement that challenges you the most – especially if you’re willing to go for it. Try getting these done in 2-4 sets. If you’re breaking them into multiple sets, think about a quick break and then back to work. Remember: we want to see fast rounds. Keep your back flat when pulling from the ground, and once you receive weight in your power position (quarter squat), go directly overhead into your push jerk. This will
help tremendously with your speed and eliminate unneeded time under tension.