WOD: Friday 220415

With the introduction to burpee broad jumps, we are now one step closer to the Burpee Mile.

• Points of Performance & Coaching Cues

-Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. The first sets can be relatively quick with the cycling and then we will start to need to reset on each rep in order to increase loads.

-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 on the dip and drive. Work to receive thar bar high on the front rack and dip straight down before punching overhead.

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• Scaling Considerations

-Deadlifts: The main consideration would be the deadlift today and with this we want to still develop the posterior chain, but just change the position enough to allow for a pain free movement. The best way to do this would be to move to a sumo deadlift or hex bar deadlift or even dumbbell Romanian deadlifts.

-Hang Power Cleans: Sub to dumbbell hang power cleans, or move to a kettlebell swing to work on the connection through the midline on hip extension.

-Push Jerks: Push press, strict press, dumbbell push press, or dumbbell strict press.

Plyometrics:

Every 2 mins for 10 mins do:

Burpee Broad Jump, 50 ft

DT

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

Time domain: 6-10 mins

Time cap: 12 mins

Accessories:

4 rounds for max reps of:

10 Med Ball Hamstring Curls max rep

Med Ball Sit-ups, pick load, 30 secs

Max rep Barbell Z Press, 45/35 lbs