WOD: Friday 210212
Whatcha smiling about, Busalacchi?
WHITEBOARD BRIEF
- Strength: Returning to the Hang Squat Clean, try to improve your technique or beat your score from last week by 5lbs. Make sure to keep pulling all the way until the bar touches your shoulders on the Hang Squat Clean, don't just pull up and let it crash on top of you. Moving into a Conventional Banded Deadlift, don't worry about comparing last week's weight here and focus on keeping a flat lumbar spine, consider pulling from blocks if you can't easily touch your toes.
- Metcon: Today's metcon has somewhat of an Open-feel to it. Get after it!
A) HANG SQUAT CLEAN
6 sets of 2-3 reps, on a 2:00 clock. Improve technique from last week or highest weight achieved.
B) CONVENTIONAL DEADLIFT AGAINST A BAND
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load.
AMRAP 10
15 Clean & Jerks, 95/65
10 Lateral burpees over the bar
15 Thrusters, 95/65
10 Lateral burpees over the bar
- If you’re into this sort of thing, approach this like an open workout: steady for the first 8 min then start to kick it down for the last two. If you’re not into that sort of thing, just get after it and have fun!
DOUBLE UNDERS
1 x max reps.