WOD: Friday 250314

We’re almost done. Just one more workout.

• Coaching Notes

Today's session is a strength and gymnastics battery test followed by the benchmark workout "Diane." The focus is repeatable power output in the Power Clean test, strong positioning in the Deadlift, and efficient cycling in Handstand Push-Ups. Athletes should aim for fast, quality barbell cycling in the strength test and smooth, controlled pressing under fatigue in the metcon.

weightlifting test:

As many reps as possible in 2 mins of:

Power Clean, 85% 1RM

metcon: "Diane"

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push-up

Goal: 3-7 minutes

Time Cap: 9 minutes

Accessories part a:

Every 1 min for 10 mins, alternating between:

12 Ring Rows

12 Ring Push-ups

accessories part b:

5 rounds for quality of:

12 Kettlebell Curls, pick load

12 Kettlebell Overhead Tricep Extensions, pick load