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:
4 Rounds
-300 Meter Row
-16 Barbell Hang Squat Clean
-12 Barbell Push Press
-300 Meter Row
Rest 2 Minutes Between Rounds **This version could also be done with:
Sandbag Hang Squat Clean Sandbag Push Press
Suggestions
Men: 75-95# Women: 55-65#
Goal: 3:00-4:30
Coaches Notes
We are looking at “sprint” like efforts for each one of these rounds, and the goal will be to push hard knowing you’ll get a full 2 minutes of rest between each. “Send it” on the 300 Meter Row.
The squat cleans should be done in 1-2 sets. Choose a weight that you can cycle fast and efficiently with. If you decide to break them into two sets, try 10/6 or 12/4. The reason you might consider doing a bigger set and then a smaller set is so you can go right into your push press without putting the weight down. These will hurt, so do your best to hang on and push that intensity!
Once you finish your final rep of squat cleans, see if you can go right into the push press without putting the weight down. This is where it might be helpful to break the squat cleans into 2 sets, leaving just enough gas in the tank to do all 12 push press unbroken. However, if you need to break the push press into 2 sets, that would be totally fine – just keep an eye on the clock to make sure you’re not resting too much.