WOD: Friday 241115

• Coaching Notes

We are getting into a re-test of both the Clean and Jerk Complex as well as Grettel. The goal here is to increase loads from week 1 by at least 10lbs (5kg) with the idea that this feels even more technically sound after all the work we have been tackling with our form from the hang position and into the Jerk. Spend time going through barbell mechanics for both the complex and the workout where we will be going for cycling reps of Power Clean and Push Jerk. The workout today should be short and fast and an easy transition into it from the metcon from the strength component.

weightlifting:

Every 3 mins for 14 mins.

1x [ 3 Hang Squat Cleans + 1 Jerk ], pick load

metcon: Grettel

10 rounds for time of:

3 Clean & Jerks, 135/95 lbs

3 Bar Facing Burpees

Goal: 4:00-7:00 minutes

Time Cap: 10:00

accessories:

Every 1 min for 10 mins, alternating between:

Ring Plank, 50 secs

Barbell Hip Thrust, pick load, 50 secs