WOD: Friday 240517

Today’s workout is Fran but if they made it worse.

• Coaching Notes

We are getting into some technical work on the Olympic lifts today with our Clean and Jerk Complex today. The focus here will be again working at the Low Hang position in order to really get athletes to understand how to press the ground away, keep their torso over the bar and stay strong through the middle of the lift. We will also want to target some Split Jerk Technique and prior to the weightlifting portion today as it is a lift we haven’t hit the combination in a weightlifting complex and combination as much recently.

The weightlifting component will prime the system and get us ready to tackle the more moderate loading on the barbell in the Thruster that should create a big challenge today with the combination of Rowing and Strict Pull-Ups. The combo here and AMRAP style is similar in style and feel to the workout we hit a couple weeks ago where we have a max rep finish to each AMRAP time, but there is no rest between AMRAPs which means that this will be a straight 10:00 minute clock for max reps.

weightlifting:

Every 2 mins for 12 mins:

1x [ 2 Low Hang Squat Cleans + 1 Split Jerk ], start at 70%

metcon: "Frantic"

In 2 mins, for max reps of:

6 Thrusters, 135/95 lbs

15/12 Row Calories

Max reps in remaining time Strict Pull-up

-- then --

In 2 mins, for max reps of:

7 Thrusters, 135/95 lbs

15/12 Row Calories

Max reps in remaining time Strict Pull-ups

-- then --

In 2 mins, for max reps of:

8 Thrusters, 135/95 lbs

15/12 Row Calories

Max reps in remaining time Strict Pull-ups

-- then --

In 2 mins, for max reps of:

9 Thrusters, 135/95 lbs

15/12 Row Calories

Max reps in remaining time Strict Pull-ups

-- then --

In 2 mins, for max reps of:

10 Thrusters, 135/95 lbs

15/12 Row Calories

Max reps in remaining time Strict Pull-ups

Accessories:

3 rounds for quality of:

20 Banded Face Pulls

16 Kettlebell Gorilla Rows, pick load

10 Seated Dumbbell Strict Press, pick load