Warm Up
5 Minutes of Rowing/OR Bike
Then…
2 ROUNDS:
-10 Good Mornings (with empty barbell)
-10 Deadlifts (with empty barbell)
-10 Hang Power Cleans (with empty barbell)
-10 Air Squats
WOD
4 Rounds
15 Deadlifts
15 Unweighted Lungesters 1
2 Hang Power Cleans
12 Unweighted Lungesters
Suggested Weight: Men: 95-115# Women: 65-75#
Score: Total Time
Goal: 10-16 Minutes
COACHES NOTES
You’re shooting for each round to take 2:30-4:00. Choose a weight for both the deadlifts and the hang power cleans that allows you to go unbroken for most, if not the entire workout. If you have to break for either, it shouldn’t be more than once per round!! Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn’t take longer than 1:30 and the set of 12 shouldn’t take longer than 1:15.
BARBELL DEADLIFT
The bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don’t lean back.
To lower – reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.
CUSTOMIZATION
Lighter weight
UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. Perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don’t allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.
CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12″ height)
Assisted Unweighted Lungester
BARBELL HANG POWER CLEAN
Deadlift the bar to the “hang” position at the hips with straight arms. Hands just outside of the legs and feet are under the hips.Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.
Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.
CUSTOMIZATIONS
Eye Level Swing Box Jumps