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:
5 UNBROKEN Rounds
-10 Barbell Power Clean
-10 Barbell Shoulder to Overhead
-15 Barbell Back Squat
Rest as needed to keep each round UNBROKEN
**If you break – don’t count that round. Take a longer rest or lower the weight before attempting again.
Suggestions
Men: 95-115# Women: 65-75#
Goal: 16-24 Minutes Challenging, but solid and unbroken movement.
Coaches Notes
Today we are pushing you to go UNBROKEN! If you break any round – you can’t count that round. Make sure to choose your weight wisely! With whatever weight you choose it should be uncomfortable, but you should also be 95% confident in being able to complete the entire complex unbroken. For the barbell version we have increased the goal time to give you the option of going a bit heavier – meaning you can take a longer rest if needed. One round unbroken should take roughly 2 minutes – possibly a bit faster or even a bit slower. This means you could rest up to 3 minutes between each round if you needed. If you’re challenging yourself with weight, take advantage of the extra rest. If you choose to go a bit lighter you can push your rest – just make sure that once you go, you’re able to complete the complex unbroken.
For the power clean, do your best to use your legs in getting the weight to your shoulders. This will be the most efficient way and help to save your arms before going into the shoulder to overhead. Once you transition into the shoulder to overhead, focus on quick reps. This can be a push press or push jerk, whichever you prefer and feel confident with. Lastly, for the squats push hard to get them done! Keep your shoulders and chest high while squatting, and work to find a steady rhythm with your breath. The goal should be to move quickly through each movement so long as you’re able to move with good form!
When lowering the barbell to your back, make sure to brace your midline! As you lower, think of absorbing the weight by bending your knees. As you bend your knees, the barbell should be gently making contact. Keep in mind at this point in the complex you’ll be tired. Slow down, focus, and don’t be afraid to practice this transition in your warm up.