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
-20 Barbell Power Clean
-30 Wall Ball
Suggestions
Men: 75-95# Barbell | 18-20#ish Ball Women: 55-65# Barbell | 12-15#ish Ball
Goal: 10-14 Minutes
Coaches Notes
If you are looking to challenge yourself today, you could try doing your power cleans in one set (going unbroken) -OR- if you have the ability, you could try
going a bit heavier than you normally would. If you decide to go heavier, we would want all 20 reps to be done within 1-3 sets. All 20 power cleans should be done in 1:00-1:30. If you find it’s taking you much longer to complete them, we would highly recommend lowering your weight to stay moving.
As you cycle back to the cleans, your legs will start to feel the accumulation of the wall balls. Be sure to stay intentional in the clean setup and remember to keep the back flat, heels in the ground, and hips down to protect the lower back.
For the wall balls, we will want to get these done in 1-3 sets. Try to come out each round with a big set. If you end up having to break them up, take a quick break and get to work on the little that is left. Throughout the workout, try to keep that ball high. Think about jumping through the top of your squat to propel that ball up. As it comes back down, catch it high, maintain control, then go back into your squat for the next rep.