WOD: Monday 230403

Repeat after me Kristina, “Squats are good! I love Squats!”.

• Daily Focus

We are hitting the back squat cycle to start things off this week with a combo of a 4RM back squat and overspeed jumps utilizing a band to get some extra vert. Teach athletes how to move vertically with force here and have intention. These could be done without much emphasis from some athletes because they don’t get the point, but if you really emphasize a big jump, you will get a lot out of this session. We then transition over to a barbell conditioning workout with a front rack lunge, hang power clean, and lateral burpee over the bar triplet. The goal today is to work on a good front rack position both in the front rack lunge as well as the catch in the power clean. Make sure to adjust loads to allow for the lunges and cleans to be done unbroken.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Front Rack Rack Lunges: Barbell will start in the rack and we are looking for a quality front rack position. Keep the chest tall and then step with the right leg and step back feet together, then step back with the left leg and bring the feet back together. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise. We can scale to a dumbbell walking lunge, or goblet walking lunge.

Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. The first sets can be relatively quick with the cycling and then we will start to need to reset on each rep in order to increase loads. Sub for dual dumbbell hang power cleans or Russian kettlebell swings depending on the movement quality and athlete in order to maintain the stimulus.

Lateral bar Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar. Scale to a traditional burpee or a box elevated burpee.

strength:

Part 1: Build to a heavy 4 rep in 12 mins.

Part 2:

Every 2 mins for 8 mins do:

4 Back Squats, pick load

4 Overspeed Banded Vertical Jumps

Back Squats- 80% of your heavy 4 rep from above

metcon: "Arsenal"

4 rounds, 2 mins each, for max reps of:

16 Alternating Front Rack Lunges, 115/75 lbs

10 Hang Power Cleans, 115/75 lbs

Max reps in remaining time Lateral Bar Burpees

Rest 1 min between each round.

Accessories:

Every 1 min for 12 mins, alternating between:

12 Goblet Cyclist Squats, pick load

10 L/10 R Kettlebell Staggered Stance Romanian Deadlifts, pick load

10 Reverse Nordic Curls 12 Ring Hamstring Curls