WOD: Friday 220729

There is a cap of 6 rounds on this workout, so it would be great to see folks try to get done in that 4th or 5th round. If you’re feeling super adventurous, try it in the 3rd round.

• Daily Focus

The focus today is on barbell technique for both the heavy 3RM front squat today as well as barbell cycling in the main conditioning piece. We are upping the intensity here and really getting into a workout that is meant to feel more like an all out sprint than anything. The time domain is pretty short and we can see some athletes finish this in set 3.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Squat Clean + Front Squat (From Floor): Keep chest tall on the set-up of each squat clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Really work to hit that good quality triple extension before working into the bottom of the squat.

-Scale: We can either do a deadlift to the hand position then go hang power clean + front squats or we can adjust to a 3RM front squat from the rack.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

-Scale: Scale to a traditional burpee or an box elevated burpee.

Devil Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead.

-Scale: Let’s move to a dual dumbbell hang muscle snatch or American kettlebell swing for the devil press today to limit excessive flexion and extension loaded from the floor.

Strength: 3RM Front Squat

Take 12 mins to establish a 3RM from the floor.

MetCon: "Animal Kingdom"

For time:

In 1:30 do:

9 Squat Cleans, 135/95 lbs

9 Bar Facing Burpees

Max reps in remaining time Devil Press, 50/35 lbs

-- Rest 1 min --

In 1:30 do:

7 Squat Cleans, 135/95 lbs

7 Bar Facing Burpees

Max reps in remaining time Devil Press, 50/35 lbs

-- Rest 1 min --

In 1:30 do:

5 Squat Cleans, 135/95 lbs

5 Bar Facing Burpees

Max reps in remaining time Devil Press, 50/35 lbs

-- Rest 1 min --

In 1:30 do:

3 Squat Cleans, 135/95 lbs

3 Bar Facing Burpees

Max reps in remaining time Devil Press, 50/35 lbs

... Rest 1 min and repeat until you reach 30 Devil Press reps.

Accessories:

6 rounds for quality of:

2 Clean High Pulls, pick load

3 Seated High Box Jumps

6 Band Assisted Glute Ham Raises