WOD: Monday 240909

Hope you're a fan of cleans, jerks, and burpees.

• Coaching Notes

We are getting into a nice little high capacity barbell focused day today with a little primer weightlifting piece that should overload the movement a bit to make sure we are feeling good for the cycling component in the workout. The complex should honestly limit out higher end loads here, but still provide a challenge and a stimulus that will translate to our 1RM lifts as well as our barbell conditioning component here with the Clean and Jerk. For newer athletes or athletes that do not wish to push the level on the weights here today, note that we can reduce loads and keep reps consistent in order to target the stimulus of the day that matches where they are at. A good way to tackle this would be moderate loads at 6-8 reps and Bar Facing Burpees in the remaining time. This is more than appropriate for the mast majority of our athletes tackling this workout today.

Again, the biggest focus is matching the workout with where each one of your athletes is at in their progression and lift.

weightlifting:

Every 2 mins for 10 mins.

1x [ 1 Segmented Clean Pull + 1 Hang Power Clean + 1 Power Clean + 1 Push Jerk ]