WOD: Thursday 230720

Don’t forget to pack your long socks or least favorite pair of leggings.

• Daily Focus

Today, we are focused on the Clean & Jerk and getting to a heavy on the complex. This is less of a complex than typical today, but we still have to consider the effect of two cleans before the jerk. So, have athletes really focused on a forceful drive out of the hole in order to create a strong braced position to be ready to hit that jerk to finish the complex. We will then move into a fun mixed triplet with legless rope climbs, burpee box jump overs, and dual kb hang clean and jerks. This is meant to create interference both in the push and pull between movements while also elevating the heart rate and turning this into a little burner of an AMRAP.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Legless Rope Climb: We are looking for big strong pulls and to drive the same knee up to extension and we extend the arm to work the hips into a kip which will allow for faster and more efficient rope climbs. Ideally we move up the rope with less pulls, which will save the grip and lead to a stronger, more consistent workout. We can scale to regular rope climbs, pull to stands, or 5 strict pull-ups for every 1 legless rope climb.

-Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing. For this one we want to move to burpee step-ups first and then next to burpees to target, and finally just scale to a traditional burpee.

Dual Kettlebell Hang Clean & Jerk: Cycle the kettlebells between the legs by popping through the hips to the shoulder and then extending at the hip and punching kettlebells overhead. To get the kettlebells to the shoulder work to rotate the kettlebells to land smoothly onto the shoulder. We should land in a quarter squat to allow us to move directly into the punch overhead with the kettlebells for the jerk/press. The kettlebells should finish over the midline of the body with the biceps by the ear and the elbow locked out. The biggest scale for this one would just be to scale the load, or scale to a single arm kettlebell hang Clean & Jerk. Scale to Dual Dumbbell Clean & Jerk for those that look uncomfortable with the kettlebells as we want to see smooth and fast movement here.

weightlifting:

Every 2 mins for 10 mins.

1x [ 1 Clean + 1 Clean & Jerk ], 80%+

Primary Objective: Aim to finish at a90% of your 1RM Clean & Jerk

Secondary Objective: No misses

metcon: "Monkey Business"

Complete as many rounds as possible in 11 mins of:

1 Legless Rope Climb

3 Burpee Box Jump Overs, 24/20 in

5 Kettlebell Hang Clean & Jerks, 53/35 lbs

Accessories:

5 rounds for quality of:

5 L/5 R Front Rack Bulgarian Split Squats, pick load

5 Weighted Strict Pull-ups, pick load