WOD: Friday 230630
Let’s jump into a good weekend!
• Daily Focus
Today, we are working into a barbell conditioning piece with a mixture of different clean and jerk variations combined with burpee box jump overs. The goal of our weightlifting piece is to be used as a primer for the day and a little extra strength/technique before tackling the conditioning piece. Make sure athletes appropriately scale the weight today when they work into this barbell conditioning workout as the burpee box jumps will pack a punch and make cycling the workout much more challenging.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-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. Sub hang power cleans and lighten the load as our first scale, next we can move to dual db power cleans or even Russian kettlebell swings.
-Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar. We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.
-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 2 foot takeoff and 2 foot landing. 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.
-Squat Clean Thrusters: Keep chest tall on the set-u. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat clean then come out of the squat clean into a violent press and to full extension overhead. The finish overhead should have a firm lockout at the elbow with the biceps covering the ears. Really work to hit that good quality triple extension before working into the bottom of the squat. We can sub out a hang power clean + thruster or even just a hang squat clean thruster if positions or lower back problems are exacerbated by pulling from the floor.
weightlifting:
Every 1:30 for 9 mins:
1x [ 1 Hang Clean + 1 Low Hang Clean + 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk ], pick load
metcon: "Pig"
For time:
15 Power Cleans, 115/75 lbs
15 Burpee Box Jump Overs, 24/20 in
10 Thrusters, 115/75 lbs
10 Burpee Box Jump Overs, 24/20 in
5 Squat Clean Thrusters, 115/75 lbs
5 Burpee Box Jump Overs, 24/20 in
-- Rest 3 mins --
15 Burpee Box Jump Overs, 24/20 in
5 Squat Clean Thrusters, 135/95 lbs
10 Burpee Box Jump Overs, 24/20 in
10 Thrusters, 135/95 lbs
5 Burpee Box Jump Overs, 24/20 in
15 Power Cleans, 135/95 lbs
Goal time: 5 mins-5:30 per part
Time cap: 6 mins per part (15 mins total)
Accessories:
3 rounds for quality of:
10 Wall Facing Handstand Push-ups
5 L/5 R Back Rack Reverse Lunges, pick load
Reverse Sled Drag, pick load, 100 ft