WOD: Monday 250210

Being good at power cleans makes you better at giving piggybacks. Scientific fact.

• Coaching Notes

Today’s workout balances heavy barbell work, conditioning intensity, and structural accessory work, making it a well-rounded training day. Focus on the barbell work for the Power Clean with extra emphasis placed on pushing through the floor and keeping the barbell close. Work to drive through the barbell and pull the bar into a quality front rack position. For our conditioning piece, push the pace, refine movement quality, and stay consistent. Pay extra attention to the set-up position in the Dumbbell Power Clean as this has a tendency to flare up peoples lower back if done improperly.

weightlifting:

Every 3 mins for 12 mins.

1.1.1.1 Power Cleans, @ 80-90%

1.1.1.1 Denotes a cluster set of 4 single repetitions

metcon: "Piggyback"

Complete as many rounds as possible in 14 mins of:

12 Dumbbell Power Cleans, 50/35 lbs

18 Push-ups

24 Air Squats

Accessories:

5 rounds for quality of:

GHD Supine Hold, 20 secs

Weighted Plank, pick load, 1 min