WOD: Monday 230130

Well, I guess the speedrun strategy for today is to not set the bar down during the Power Cleans. Good Luck!

• Daily Focus

We are hitting some specific work for the clean today. For the weightlifting portion we want to see good contact through the hips on vertical extension through the barbell before pulling under for our hang squat clean, then work to keep the chest tall as we come back to the floor on the touch-and-go squat clean. As a coach we want to let athletes know that the hang should help to prime the touch-and-go squat clean to work on violent extension through the bar and speed underneath the bar. For the conditioning piece, the goal is quality positions throughout with touch-and-go reps. The goal is to teach proper mechanics when linking reps, especially under fatigue and the combination of burpees that will surely get the heart rate up towards redline.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Hang Squat Cleans: Keep chest tall and over the bar at the knee on the set-up for each clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat. Really work to hit that good quality triple extension before working into the bottom of the squat.

-Scale: We can sub out a hang power clean + front squat, or just stick to the hang power clean depending on the athlete.

Squat Cleans: Keep chest tall on the set-up of each squat clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Really work to hit that good quality triple extension before working into the bottom of the squat.

-Scale: We can sub out a hang power clean + front squat or even just a hang squat clean if positions or lower back problems are exacerbated by pulling from the floor.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

-Scale: Scale to a traditional burpee or a box elevated burpee.

Power Cleans: These should be touch-and-go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast.

-Scale: Sub hang power cleans and lighten the load as our first scale, next we can move to dual dumbbell power cleans or even Russian kettlebell swings.

weightlifting:

Every 1 min for 10 mins.

1x [ 1 Hang Squat Clean + 1 Squat Clean ], pick load

Start at 72% 1RM and increase by feel.

Touch-and-go from the hang squat clean to squat clean.

Keep movement technical and fast.

metcon: "Butcher"

For time:

30 Bar Facing Burpees

30 Power Cleans, 135/95 lbs

Every time you break the Power Cleans complete: 3 Bar Facing Burpees

Time domain: 5-7 mins

Time cap: 10 mins

Accessories:

5 rounds for quality of:

6 L/6 R Single Leg Barbell Romanian Deadlifts, pick load

15 Weighted GHD Hip Extensions, pick load