WOD: Thursday 220915

Your reward for rowing yesterday is some barbell work. Enjoy!

• Daily Focus

Today we are hitting up a little bit of the same style work we hit on Monday with our snatch work this week. We will be doing an alternating EMOM, where we will hit some power cleans on min 1 and hang squat cleans + front squats on min 2. This will allow us to work through different positions and hit all components of the clean while reinforcing a quality front rack position in the squat. We will then get into a 12 min AMRAP that will consist of touch-and-go power cleans, dumbbell step-ups, and double unders. The main focus here will be on barbell conditioning and unilateral strength work.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Squat Cleans: Keep chest tall on the set-up of each squat clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Really work to hit that good quality triple extension before working into the bottom of the squat.

—Scale: We can sub out a hang power clean + front squat or even just a hang squat clean if positions or lower back problems are exacerbated by pulling from the floor.

Power Cleans: Keep chest tall on the set-up of each clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the power position. Really work to hit that good quality triple extension before pulling into a quality quarter squat position.

-Scale: Sub hang power cleans or dual dumbbell hang power cleans today in order to keep quality movement patterns and stimulus.

Touch-and-go 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.

-Scale: 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.

Single Dumbbell Step-ups: Hold the dumbbell in the right hand as you step-up with your left leg, complete all reps fully extending on the box, then hold the dumbbell in your left hand as you step on the box with your right leg for all the reps, fully extending on top of the box to complete each rep.

-Scale: Lighten the load, reduce the height, or move to a walking lunge or air squat variation if the step-up creates pain.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

Plyometrics:

Seated High Box Jump, pick height : 8x3

Rest 90s

Weightlifting:

Every 1 min for 10 mins, alternating between:

3 Power Cleans, pick load

1x [ 2 Hang Squat Cleans + 2 Front Squats ], pick load

Complete at 70-75% 1RM power clean across.

MetCon: "T.C. Williams"

Complete as many rounds as possible in 12 mins of:

6 Power Cleans, 135/95 lbs

6 L/6 R Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

48 Double Unders

Goal: ~1:30 per round (7+ rounds)

Accessories:

3 rounds for quality of:

8 L/8 R Dumbbell Bulgarian Split Squats, pick load

15 Weighted Hip Extensions, pick load