WOD: Monday 250127

Nothing like a little barbell cardio for the day (and some burpees…).

• Coaching Notes

The focus today is on Battery Work and really getting into the specifics of building efficiency in the Burpee Box Jump Over to keep the heart rate more controlled going into each set of the Clean Complex. By combining these styles of movements in an EMOM setting we can target the style of workouts that may come up in the Open with the goal of tackling a challenging bodyweight stamina movement with a heavier barbell. Take time to really dial in efficiency and take extra focus during the Clean Complex minute helping athletes progress in load with technical proficiency.

metcon: "Raichu"

Every 1 min for 21 mins, alternating between:

10 Burpee Box Jump Overs, 24/20 in

1x [ 1 Squat Clean + 1 Hang Squat Clean ], pick load

Rest 1 min

Accessories:

3 rounds for max hold of:

Weighted Forearm Plank, pick load, 45 secs

Rest 15 secs

Max hold Ring Plank

Rest 1 min