WOD: Friday 220923

Dave MUST work out!

• Daily Focus

Our focus today is on battery work and the ability to perform some heavier lifting under fatigue with shorter rest times than would be normally ideal. The EMOM flows in a way that should allow you just enough time to set the bar with the next working weight before tackling the next round. The reps build in this one from min 1-4, however the most challenging minute to get the work accomplished will be min 2 with the 8 burpee box jump overs. We put in a fun and challenging Friday finisher that works directly off our week 1 baseline test, except today we want to dictate that the athlete must go directly from the hang into an unbroken set of strict pull-ups. This is a big challenge and one that is sure to fire up the forearms.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Squat Cleans + Front Squats: 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. On the front squats, keep the chest tall, belly braced and continually push up with your elbows through the bar.

-Scale: We can sub out a hang power clean + front squat or even just a hang squat clean if positions or lower back problems are exacerbated by pulling from the floor.

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.

-Scale: 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.

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.

-Scale: Keep the bar close and have the hips and torso rise at the same time during the deadlift. Think about breaking the bar off the ground and pushing the ground away as we lift the bar to the knees and then hinge into the hips.

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 a box elevated burpee.

MetCon: "He Must Workout"

Every 1 min for 20 mins, alternating between:

4 Front Squats, pick load

8 Burpee Box Overs, 24/20 in

10 Deadlifts, pick load

14 Bar Facing Burpees

Rest 1 min

Start at 75-80% 1RM front squat and take the barbell from the floor.

Accessories:

3 rounds for max reps of:

Pull-up Bar Dead Hang,

1 min max rep Strict Pull-ups

Rest 2 mins