Mobility
Warm-up
Find a 10-20 meter area you can move back and forth along. If you don’t have that space, get creative.
Karaoke (Down and Back)
10 Push-ups
Fitness Level Substitution: Knee Push-ups
10 Air Squats
Fitness Level Substitution: Squat and jump forward landing in another squat without landing on your hands.
Strength Warm-up
10 Front Squats (Just the Bar)
5 Front Squats (40% of your 1 Rep Max)
5 Front Squats (50% of your 1 Rep Max)
3 Front Squats (60% of your 1 Rep Max)
These percentages are based off of the maximum amount of weight you could front squat one time = 1 Rep Max. If you do not know your 1 Rep Max, then use these percentages to estimate what your warm-up should look like.
Front Squat
Skills / Strength
8 Sets (0:30 Rest)
3 Front Squats @ 75% of your 1 Rep Max
*If you do not have a squat rack, you will need to Power Clean the weight to your shoulders
Perform 8 sets of 3 front squats resting 30 seconds between each set of 3. This is meant to be a dynamic (speed) effort. Control yourself on the way down until you get 3/4 of the way down and then finish the squat with a quick turn-around and explode up as fast as you can.
WOD
Advanced
For Time
30 Power Cleans (Men: 165lb / Women: 115lb)
30 Deadlifts (Men: 165lb / Women: 115lb)
800 meter Run
Perform 30 power cleans, 30 deadlifts, and an 800 meter run as fast as you can. Use the same weight for both the power cleans and the deadlifts. Be sure to have a good start position for the power cleans and the deadlifts. As you get tired, fight to keep your lower back straight and your chest high. The deadlifts will burn, but fight to keep moving through them to get to the run. Post your time to comments.
Deadlift
Power Clean
Beginner
For Time
10 Power Cleans (45lb)
10 Deadlifts (45lb)
10 Power Cleans (45lb)
10 Deadlifts (45lb)
400 meter Run
Perform 30 power cleans, 30 deadlifts, and an 800 meter run as fast as you can. Use the same weight for both the power cleans and the deadlifts. Be sure to have a good start position for the power cleans and the deadlifts. As you get tired, fight to keep your lower back straight and your chest high. The deadlifts will burn, but fight to keep moving through them to get to the run. Post your time to comments.
Cool-down
3 Rounds (1:00 Rest)
Use a very light kettlebell or no weight at all. Focus on form and do not rush through this.
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