WOD: Monday 220221

The focus and determination that one needs to hit a new 5RM Front Squat is written on Megan’s face. Let’s fill up that PR Board folks!

• Points of Performance & Coaching Cues

-Front Squats: Chest up, elbows through and focus on pressing up through the barbell as we accelerate out of the hole on each rep.

-Power Cleans: Work on set-up position for the clean and maintaining a quality dynamic start for each rep as we cycle through the workout today.

-Hang Squat Cleans: Focus on the positioning and feel of the high hang position versus the hang position from above the knee. Really work to keep the bar close and maintain fast elbows into the catch position to keep a quality front rack position today.

-Shoulder-to-Overheads: Work on cycling patterns of touch and go reps for the push press or push jerk. Finish directly over the midline of the body and keep midline tight throughout watching for overextension in the spine.

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• Scaling Considerations

-Front Squats: We can move to back squats or box squats here depending on the issue. If it’s front rack mobility, then work a back squat variation. If it’s knees or back we should move to a box squat variation.

-Barbell Complex: Lighten the load or move to dumbbells for newer athletes. Even a light load done well in a 7 min AMRAP will pack a punch and be highly effective for working form. Move also to a hang position for a newer athlete or athlete dealing with back issues.

Strength: Front Squat : 5 Rep Max

“Raging Bull”

AMRAP 7 mins:

7 Power Cleans, 135/95 lbs

7 Hang Squat Cleans, 135/95 lbs

7 Shoulder-to-Overheads, 135/95 lbs

Accessories

4 rounds for quality of:

15 Dumbbell Romanian Deadlifts, pick load

Rest 30 secs

Weighted Sorenson Hold, pick load, 35 secs

Rest 30 secs

10 L/10 R Single Arm Dumbbell Z Press, pick load

Rest 1 min