WOD: Monday 231106

• Coaching Notes

The focus today will be on the Barbell and we are taking some time to build into some technique for the Clean and Jerk by working a complex with a pause clean at below the knee before moving into a full clean and then hitting a quality split jerk overhead to finish. The goal here is to build positions from the floor with the focus of pushing the ground away as we move past the knees. We will spend the first part of 2-3 of class on the warm-ups, primers and lifting portion before moving into the barbell conditioning piece. The barbell conditioning piece is centered around the shoulder to overhead today with an emphasis on utilizing the Push Jerk. We will have 3 sets of roughly 15 reps overhead with 5 cleans in each set. The goal here is to move quickly and efficiently with quality movement mechanics for TnG shoulder to overhead reps.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Power Clean and Push Jerk: These can be done as short TnG reps or done as quick singles. We want to focus on a good set-up position on each rep with the chest staying tall. The bar coming through the hip and then catching in a quality position before pushing into the push jerk. For scaling today, we want to move to a hang position for the clean and lower the weight in order to make this more approachable and limit any issues off the floor.

weightlifting complex:

Complete sets every 2 mins

1x [ 2 Pause Low Hang Cleans + 1 Clean + 1 Split Jerk ], 65% 1RM Clean

1x [ 2 Pause Low Hang Cleans + 1 Clean + 1 Split Jerk ], 65%

1x [ 1 Pause Low Hang Clean + 1 Clean + 1 Split Jerk ], 70%

1x [ 1 Pause Low Hang Clean + 1 Clean + 1 Split Jerk ], 75%

1x [ 1 Pause Low Hang Clean + 1 Clean + 1 Split Jerk ] 75%

metcon: "Getting Over Grace"

Every 4 mins for 12 mins do:

1x [ 1 Power Clean + 5 Shoulder-to-Overheads ], 135/95 lbs

1x [ 1 Power Clean + 4 Shoulder-to-Overheads ], 135/95 lbs

1x [ 1 Power Clean + 3 Shoulder-to-Overheads ], 135/95 lbs

1x [ 1 Power Clean + 2 Shoulder-to-Overheads ], 135/95 lbs

1x [ 1 Power Clean + 1 Shoulder-to-Overhead ], 135/95 lbs

Goal: Complete each set in ~2:00 minutes

Cap: 3:00 minutes / Set

accessories:

4 rounds for quality of:

10 Box Pike Handstand Push-ups

Sled Push, pick load, 100 ft

L-Sit Hold, 30 secs

Kettlebell Farmers Carry, pick load, 100 ft