WOD: Monday 240826

Now that your legs have recovered from last week lets destroy them all over again.

• Coaching Notes

We are continuing our progressions here with work in the Front Squat with a Pause Front Squat + 3 Front Squats. The goal here is to focus on positions and tension in the pause then dynamic speed for the 3 front squats to follow. Everything is about developing more consistent mechanics and this Front Squat Complex does the trick. We will then be moving into a fun challenging progression that gives us shades of "Fran", "The Beep Test" and a little "Jackie". This high level burner of a triplet is a fun different style that should challenge athletes of all abilities with where they are at. Some may choose to work for one round on and one round off, others may fight for as long as possible and then take off a round towards the end in order to finish, but either way it will help develop athletes at their current level. This is also a good spot for a way for athletes to take a little easier day if needed and scale the loads while working for a few rounds here with rest as needed between them.

strength:

Every 2 mins for 8 mins.

1x [ 1 Pause Front Squat + 3 Front Squats ], 65-70% 1RM Front Squat

metcon: "Down With the Sickness"

Every 1 min for 12 mins do:

6 Pull-ups

5 Burpee Over Dumbbells

4 Dumbbell Thrusters, 35/25 lbs

accessories part a:

4 rounds for quality of:

10 Pendlay Rows, pick load

5 L/5 R Single Leg Hamstring Curl Prone Positions, pick load

accessories part b:

Tabata Single Arm Gun Rack Yo Yo, pick load

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.