WOD: Friday 220408

Power cleans were looking pretty crispy last week Jeff.

• Points of Performance & Coaching Cues

-Clean & Jerk Complex: Focus here is the position at the hip and really working to extend through the bar and catch on the front rack with a quality position. Then we want to move to a good vertical dip and drive position before punching into a split jerk. Retreat with front foot first then back foot.

-Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a two foot takeoff and two foot landing.

-Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

-Power Clean & Push Jerks: These can be done as short touch-and-go reps or done as quick singles. We want to focus on a good set-up position on each rep with the chest staying tall. The bar coming through the hip and then catching in a quality position before pushing into the push jerk.

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• Scaling Considerations

-Clean & Jerk Complex: This is a great one for beginners and the goal today would just be to keep weight low and work on form.

-Burpee Box Jump Overs: For this one we want to move to burpee step-ups first and then next to burpees to target, and finally just scale to a traditional burpee.

-Power Clean & Push Jerk: Sub hang clean and jerk or dumbbell clean and jerk today to allow for greater efficiency and form today.

Weightlifting:

Every 2 mins for 12 mins:

1x [ 1 High Hang Power Clean + 1 Hang Power Clean + 1 Split Jerk ], pick load

Building from 60% 1RM of your limiting movement to a heavy complete for the day.

"No Rain"

For time:

Row, 1000 m

30 Burpee Box Jump Overs, 24/20 in

30 Power Clean & Push Jerks, 135/95 lbs

Time domain: 11-15 mins

Time cap: 15 mins

Accessories:

3 rounds for quality of:

10 L/10 R Single Leg Romanian Deadlifts, pick load

Tuck L-Hang, 30 secs