WOD: Friday 241101

• Coaching Notes

We are getting into a challenging workout here with a mix of a Hang Clean Complex before tackling the workout "Shang Tsung". The goal here with the workout is to keep the sets small and manageable for the 15:00 AMRAP, which will help build volume across in an easier flow as you don’t have to think about taking off big chunks as you tackle this workout. The loading is meant to slow us down a bit and it is expected that the Ring Dips will create a little more of a challenge towards the later rounds of this workout.

weightlifting:

Every 3 mins for 9 mins.

2x [ 2 Hang Squat Cleans + 1 Split Jerk ], pick load

Perform all @ 80%+ of Clean and Jerk

metcon: "Shang Tsung"

Complete as many rounds as possible in 15 mins of:

3 Power Clean & Push Jerks, 185/125 lbs

5 Front Squats, 185/125 lbs

7/5 Ring Dips

9 Toes-to-bars

accessories:

5 rounds for quality of:

4 Tempo Strict Pull-ups

5 L/5 R Weighted Lateral Lunges, pick load

6 Pike Ring Handstand Push-ups