WOD: Friday 231117

Hooray! It is finally Friday!

• Coaching Notes

The focus today is on the Clean. We will be working into a similar complex to what we hit last week except cutting out the Jerk. This will help us emphasize and get even heavier on the Clean for this complex, as well as create more focus on the development of the Clean. After our weightlifting portion we will move to a strength + skill focused EMOM with the emphasis on developing a Heavy 5RM Front Squat from the floor while under midline fatigue from the Toe to Bar and Bar Facing Burpees. This will not be a true 5RM because of the interference and fatigue, but the goal is to get heavy and keep building over the 5 sets.

Keep the sets of Toe to Bar to bigger sets and pick a number on Bar Facing Burpees that feels hard and sustainable at the same time.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Toe to Bar: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knee to elbow / knee to chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.

-Front Squats from the Floor: Start with a good clean set-up position to start the lift. We will then move through a power clean into the front squats or we can squat clean the first rep. Keep the chest tall, belly braced and continually push up with your elbows through the bar. We will move to dual db front squats or kettlebell goblet squats would be a great sub for the day.

-Bar Facing Burpees: stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating. Scale to a traditional Burpee or an Box Elevated Burpee.

weightlifting:

Every 2 mins for 10 mins.

1x [ 1 Pause Low Hang Clean + 1 Clean ], pick load

Clean Not touch and go.

Set 1: 65% 1RM Squat Clean

Set 2: 70% 1RM Squat Clean

Set 3: 75% 1RM Squat Clean

Set 4: 80% 1RM Squat Clean

Set 5: 80%+ 1RM Squat

metcon: "Knocking at the Door"

Every 1 min for 20 mins, alternating between:

5 Front Squats, pick load

15 Toes-to-bars

Max rep Bar Facing Burpees

Rest 1 min

accessories:

Complete as many rounds as possible in 10 mins of:

5 L/5 R Kettlebell Front Rack Box Step-ups, pick load, 24/20 in

Paloff Walk Out, pick load, L 30 secs/R 30 secs

Sled Push, pick load, 200 ft