WOD: Monday 240617

Some Clean & Jerks should make up for all that running.

• Coaching Notes

We are starting off the Week with a challenging longer conditioning workout today focused on running and barbell conditioning. The focus for the warm-up today should be to get athletes up and ready to tackle some barbell cycling and prep with the goal of hitting quick singles in the workout. After the warm-up allow for some dedicated prep where athletes can focus on the catch and then punch into the push jerk with one fluid motion that allows the athlete to find a rhythm and focus with their movements. For the run we should urge athletes to start off conservatively in order to keep more even pacing across. A note that some of the best athletes in the field still ended up dropping pace pretty significantly towards the end of event 1 as they started to really feel the leg fatigue and heart rate rise as the workout progressed.

metcon: "Iron Lunge"

5 rounds for time of:

Run, 600 m

10 Clean & Jerks, 135/95 lbs

Goal Time 18:00-23:00

Time Cap: 25:00

Accessories:

4 rounds for max reps of:

10 L/10 R Single Leg Glute Bridges

Glute Bridge Hold, 30 secs

10 Tempo Banded Hamstring Curls

Max rep Banded Hamstring Curls