A. 25 minute EMOM of Burpees over the Barbell, Deadlifts, Hang Power Cleans, and Push Jerks
Every 5 minute for 25 minutes (5 rounds):
– 15 Burpees over the Barbell
– 12 Deadlifts @ 155/105 lbs
– 9 Hang Power Cleans @ 155/105 lbs
– 6 Push Jerks @ 155/105 lbs
GENERAL
5 Intervals of Lateral Bar Burpees and 1 Round of “DT”
With rest built in, the goal is to go big on the barbell
Score is slowest interval of the 5 intervals
BARBELL
The push jerk or hang power cleans will likely be the limiting factor
To get the intended stimulus, we shouldn’t have to take more than one very short break on the deadlifts and hang power cleans, and no breaks at all on the push jerks
LOGISTICS
Stagger by 2-3 minutes if short on space
Going regular burpees here is also an option
WOD BRIEF + GROUP
WARMUP (0:00 – 12:00)
With a Buddy
AMRAP 5:
Sprint to Opposite End of Room
10 Plate Hops
Sprint Back to Start , Then Back to Plate
5 Burpees to Plate
Switch After Full Rounds
Then…
With An Empty Bar:
5 Stiff Legged Deadlifts
5 Jump Shrugs
5 Strict Press
5 Deadlifts
5 Muscle Cleans
5 Push Press
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks
TEACHING (12:00 – 23:00)
LATERAL BAR BURPEES
Don’t Open the Hips
Keeping a low profile is the name of the game on the lateral bar burpees. We’re going to be opening the hips a lot on the other three movements, so we can avoid that here. Staying low to the ground and not opening the hips allows athletes to get these reps done faster and with less effort.
Movement Prep
4 Hops Over the Bar
3 Frog Hops
2 Lateral Barbell Burpees
DEADLIFTS
Find the Heels
The deadlift is the most simple and least dynamic of our three lifts today. For that reason, it sets the tone for all of them. When pressing into the floor, we want to feel the heel on the ground. This doesn’t mean the toes come up off the floor, rather that the heels and the toes are working together to create as much contact with the floor as possible.
Open the Hips
The deadlift also sets the tone for opening the hips all the way. It is common when cycling reps quickly to short hip extension. At the finish of each repetition, athletes want to make sure that the hips, shoulders, knees, and ankles are all in one straight line.
Movement Prep
5 Pausing Deadlifts (At Top and Bottom, Feeling the Heel & Feeling Hips Open)
5 Deadlifts
HANG POWER CLEANS
Find the Heels
We start to get a little more dynamic with the hang power clean. This movement will be a lot like the Russian Kettlebell Swings we did on Sunday. Rather than rolling forward onto the toes, we want to snap the legs straight by “jumping through the heels”. This helps keep the weight balanced and further includes the glutes and hamstrings.
Open the Hips
If we can find the heels, we also have a better shot at opening the hips. We almost want to over-exaggerate the jump here. Opening the hips all the way gives the bar more of a weightless feeling and gives athletes more time to get underneath the weight. Big jumps lead to big sets.
Movement Prep
3 Jump Shrugs
3 Muscle Cleans
.
3 High Hang Power Cleans
3 Hang Power Cleans
PUSH JERKS
Find the Heels
In our most challenging movement of the three, finding the heel will be very important. As athletes dip with the bar, they can think about sending their weight back. With the weight going overhead, keeping the weight back in the heels will allow the bar to stay more balanced over the center of the body. If the weight is forward in the toes during the dip, the weight will also be forward on the catch. This will make the bar feel much heavier. Weight back, bar back.
Open the Hips
Just like with the hang power clean, let’s over-exaggerate our jump here. Pretend like there is 45 more pounds on the bar than there actually is. We’ll be more fatigued here, so a strong jump is necessary to get enough elevation on the bar and enough time to press ourselves down under. See a visual of all three barbell movements here.
Movement Prep
5 Push Jerks
5 Over-Exaggerated Push Jerks
Build to Lighter Weight
REHEARSALS (23:00 – 30:00)
1 Round
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
Build to Workout Weight
1 Round
5 Lateral Bar Burpees
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks "
STRATEGY + WOD (30:00 – 60:00)
GENERAL
With rest built in, looking move quickly, but efficiently through each round
Big sets on the barbell are more important than fast burpees
Make your first round the slowest round to get a feel for things
Smooth is fast
BURPEES
Move with a purpose, but not at the expense of the barbell
DEADLIFTS
Compete first 11 Reps with the reverse grip
Complete final rep with the hook grip
This allows athletes to go right into the first hang power clean
HANG POWER CLEANS
There will be two common options here
First is to go 8 hang power cleans, rest, complete final rep, and go right into first push jerk
Second is to hang on for all 9 reps and go right into push jerks
Choose the option that allows you to go unbroken on the jerks
PUSH JERKS
Final movement before the rest
Once the bar is on the shoulder, try not to put these down