WOD: Monday 240701

• Coaching Notes

We are rolling into a fun barbell conditioning focused day with the day starting on some good straight Squat Cleans across on an EMOM format. We will then roll into the barbell conditioning that will add some quality repetitions and conditioning here with the mixture of the Power Clean + Hang Squat Clean + Bar Facing Burpee.

The plan of attack for this workout has athletes working from the barbell to the burpees on round 1, then on round 2 from the burpees to the barbell. However, for many classes it may work better to have some athletes start on the barbell and some start on the burpees to reduce the amount of bodies flying around on the floor.

As a coach today we will be looking to go over the barbell cycling component prior to hitting the workout with the emphasis on touch n' go reps as a focal point on the clean.

weightlifting:

Every 1 min for 10 mins.

2 Squat Cleans, 70-80% 1RM

metcon: "Line Change"

For time:

5 Power Cleans, 135/95 lbs

5 Hang Squat Cleans, 135/95 lbs

20 Lateral Burpee

Rest 1:30

-- then --

20 Lateral Burpees

5 Hang Squat Cleans, 135/95 lbs

5 Power Cleans, 135/95 lbs

Rest 1:30

-- then --

5 Power Cleans, 135/95 lbs

5 Hang Squat Cleans, 135/95 lbs

20 Lateral Burpees

Rest 1:30

-- then --

20 Lateral Burpees

5 Hang Squat Cleans, 135/95 lbs

5 Power Cleans, 135/95 lbs

Goal: 1:45-2:15

Time Cap: 18:00

accessories:

4 rounds for quality of:

4 Eccentric Clean Pulls, pick load

3 Broad Jumps