WOD: Friday 240830

Who needs legs anyway? Am I right?

• Coaching Notes

Today, we are getting into the Squat Clean Complex to start things off. Again, the focus with this cycle will be about complexes to reinforce better mechanics in the lifts. We will utilize the Segment Clean to reinforce pressing through the floor and finishing the extension of the lift. Then we will move back to the low hang position which is the same position as the pause to develop the same tension and stability through our feet, pressing into the floor and pushing back the knees. Ideally we work on these components as the most important focus to the week.

Getting into the workout... We want the room set-up in a way that allows for smooth transitions between movements and enough space for athletes. Also, starting athletes on a 1:00 delay will adjust things just enough to create the spacing we need for the workout. Alternatively moving to Kettlbell Cleans and Front Rack Lunges is a great modification up or down depending on the weight for athletes if there are not enough dumbbells.

strength:

Every 2:30 for 12:30.

1x [ 1 Segmented Squat Clean + 2 Low Hang Squat Cleans ], pick load

The segment will be a 1s pause at the knee.

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 70%

Set 4: @ 75%

Set 5: @ 75% %

metcon: "The Thief"

3 rounds, each round for time, of:

8 Dumbbell Power Cleans, 50/35 lbs

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 25 ft

16 Dumbbell Renegade Rows, 50/35 lbs

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 25 ft

8 Dumbbell Squat Cleans, 50/35 lbs

Go every 5 mins.

Goal: Complete each set in 2:30-3:00

Time Cap: 4:00 per set

accessories:

4 rounds for quality of:

5 L/5 R Banded Paloff Press + Rotations

5 L/5 R Med Ball Rotational Throws, pick load

5 L/5 R Skater Jumps