WOD: Thursday 220428

Box jumps can be a formidable foe against shins. Shin guards give +10 defense to the wearer, so bring them along.

• Workout Primer

For quality:

3 Hang Muscle Cleans

3 Hang Power Cleans

3 Low Hang Power Cleans

5 Box Jump Overs

-- then --

(load bar to working weight)

2 rounds of:

5 Touch-and-Go Power Cleans

5 Box Jump Overs

Rest 1 min

-We are hitting a quick workout primer here to bring the tempo up, get the blood going, and making sure we tap on some barbell technique work before tackling the workout of the day.

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• Points of Performance & Coaching Cues

-Power Cleans: These should be touch and go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast.

-Box Jump Overs: Stay low and close to the box and remember to breathe.

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• Scaling Considerations

-Power Cleans: Sub hang power cleans and lighten the load as our first scale, next we can move to dual dumbbell power cleans or even Russian kettlebell swings.

-Box Jump Overs: Adjust to alternating step-ups or lower the box height.

Strength:

Every 2:30 for 10 mins:

8 Sumo Deadlifts, pick load

"Grand Theft Auto"

15-12-9-12-9-6 reps, for time of:

Power Clean, 135/95 lbs

Box Jump Over, 24/20 in

Accessories:

3 rounds for quality of:

10 L/10 R Single Leg Med Ball Hamstring Curls

15 Weighted Hip Extensions, pick load