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
-5 Burpee
-10 Barbell Power Clean
-5 Burpee
1-0 Barbell Push Jerk/ OR Push Press
-5 Burpee
-10 Barbell Power Clean & Jerk/ OR Push Press
Rest 2 Minutes Between Rounds
Suggestions
Men: 75-95# Women: 55-65#
Goal: 2:30-4:00 per round
*You can also use a sandbag for this workout*
Coaches Notes
For this one, you’ll do burpees, power cleans, burpees, push jerks, burpees, clean & jerks, rest 2 minutes, and repeat 3 more time for a total of 4 rounds. Notice that the rest is a bit longer today, which means we want you pushing hard with each round – so long that you’re moving well and feeling good!
Choose a weight you can go unbroken with for each movement. If needed you could break into two sets, but it’s encouraged to try and go unbroken. Again, because the rest is longer we want you all pushing hard with each round. It’s likely the push jerk will be your limiting factor, so choose a weight based off what you can do consistently with good form. Challenge yourself to stay true to the push jerk and don’t let this become a push press. Of course if you’re not feeling comfortable with the push jerk you can customize, but we want you practicing this movement today. For the push jerk you’ll dip, drive, and land receiving the weight overhead with your knees bent and hips back. Once you land, be sure you’ve found a solid lockout position and midline is braced. Before bringing the weight down from overhead you’ll want to make sure you stand all the way up by fully extending your hips and then bring the weight back to your shoulders.
The burpees in this workout are going to be more or less annoying. These should be done quickly (30 seconds or less) and at a pace where you can easily transition into your next movement with little rest.