WOD: Friday 220422

Been very impressed with your progress and your consistency Augie. Keep it up and you’ll do great things!

• Points of Performance & Coaching Cues

-Clean & Jerk Complex: We are looking for athletes to focus on staying over the bar and remaining tight and engaged through the lats. Work to keep the bar close and a fast turnover with a fast punch through of the elbows. Stand up tall, set-up, and work on a vertical dip and drive before punching under and pushing yourself into a quality split jerk.

-Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.

-Power Cleans: These should be touch and go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast.

-Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

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• Scaling Considerations

-Power Cleans: Sub hang power cleans and lighten the load as our first scale, next we can move to dumbbell power cleans or even Russian kettlebell swings.

-Handstand Push-ups: Scale to two AbMats to limit range of motion and then next move to a box pike handstand push-up or tall kneeling dumbbell strict press.

-Pull-ups: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

Plyometrics:

Every 1 min for 6 mins:

3 Overspeed Banded Vertical Jumps

Weightlifting:

Every 2 mins for 12 mins:

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

"Invincible"

Complete as many rounds as possible in 12 mins of:

5 Strict Handstand Push-ups

10 Power Cleans, 115/80 lbs

15 Pull-ups 20 Air Squats

Accessories:

4 rounds for quality of:

20 Handstand Shoulder Taps

20 Tall Kneeling Banded Lat Pull Downs

12 Reverse Grip Barbell Curls, pick load