WOD: Monday 220718

Only thing that makes a Monday better is if you add some Cleans and Jerks to it.

• Daily Focus

Today we are working through a lifting complex in a wave format. The goal with the complex is to really work on extending through the bar with a vertical drive up through hips, then settling in and focusing on that same vertical drive with our dip drive on the Jerk. We will then move into a little combo of Echo Bike calories, hang power cleans, and push jerk. The combo is primed for a little quad pump and will definitely build that lactate once we get into rounds 3,4, and 5. We are looking for unbroken sets and consistent form.

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• Points of Performance & Coaching Cues

Clean & Jerks: Set-up with eyes forward, pulling body to the bar. Brace and breath before pulling smooth off the floor and then fast through the hips. Catch with fast elbows and a quality front rack position with the barbell firmly across the shoulders. Adjust hands, settle and breath, before tightening down and working for a good dip drive and punch into the split jerk. Recover front foot back, then back foot front.

Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. We can either work the barbell just at the hip or move to the knee and then back through the hip on our cycling patterns for the day.

Push Jerks: Go from a power clean right into the first jerk, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps.

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• Scaling Considerations

Clean & Jerks: We would like athletes to hit good positions and work on the technique with the barbell here. For new athletes, pulling off the floor from the get-go is not the ideal place to start. Let’s move to a complex here of (hang power clean + front squat + jerk). Keep loads light and go for the same rep scheme as the athletes doing the full clean and jerk. This will give some more time to practice the movement.

Echo Bike Calories: 18/14 Assault Bike calories or 19/15 Bike Erg calories for subs here.

Hang Power Cleans: Lightening the load or going to a dumbbell hang power clean would work today, especially if those athletes are limited in the front rack position.

Push Jerk: Sub dumbbell push press or dumbbell strict press. If overhead positions are problematic we can move to push-ups or dumbbell bench press.

Weightlifting A:

1x [ 1 Power Clean + 2 Squat Cleans + 1 Split Jerk ] @72%

1x [ 1 Power Clean + 2 Squat Cleans + 1 Split Jerk ] @77%

1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ] @82%

1x [ 1 Power Clean + 2 Squat Cleans + 1 Split Jerk ] @75%

1x [ 1 Power Clean + 2 Squat Cleans + 1 Split Jerk ] @80%

1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ] @85%

Weightlifting Part B:

Clean Pull 3-3-3-3

100-105% 1RM Clean

MetCon: "Commissioner Gordan"

5 rounds for time of:

15/11 Echo Bike Calories (18/14 Assault Bike Calories)

12 Hang Power Cleans, 115/75 lbs

9 Push Jerks, 115/75 lbs

Time domain: 7-11 mins Time cap: 11 mins

Accessories:

5 rounds for quality of:

6 Behind-the-Neck Strict Press, pick load

5 L/5 R Front Rack Box Step-ups, pick load, 20 in

8 L/8 R Kettlebell Gorilla Rows, pick load