WOD: Monday 230522

Drop it low and push it up high. That’s the Thruster way.

• Daily Focus

The focus today is on the barbell. We will start with a fun style of complex today where we will hit a mix of power clean + thruster + front squat + split jerk, and then get into a repeat workout from last May the 20th. This workout will bring back some good vibes as it is a burner of a piece. Goal is for athletes to work with a light load and focus on cycling patterns.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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. The ideal scale today would be to move to the hang position and lighten the load.

-Thruster: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar. We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.

-Bar Facing Burpees: stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating. Substitute regular burpees or elevated burpees today as needed.

weightlifting:

[ 1 Power Clean + 1 Thruster + 1 Front Squat + 1 Split Jerk ] 1-1-1-1-1-1, using heaviest weight per set Pause Clean High Pull 2-2-2-2-2-2, using heaviest weight per set

60-75% Limiter 1RM

Complete as- Every 2 mins for 12 mins do: 1 Power Clean + 1 Thruster + 1 Front Squat + 1 Split Jerk Rest 10 secs 2 Pause Clean High Pulls or Segmented Clean Deadlifts- pause is above the knees

metcon: "What’s Normal Anyways?"

7 rounds for time of:

7 Power Cleans, 95/65 lbs

7 Thrusters, 95/65 lbs

7 Bar Facing Burpees

Time domain: 7-11 mins

Time cap: 15 mins

Accessories:

4 rounds for quality of:

10 Behind-the-Neck Strict Press, pick load

6 L/6 R Kettlebell Front Rack Box Step-ups, pick load

20 Alternating Kettlebell Gorilla Rows, pick load