WOD: Thursday 240404

• Coaching Notes

The focus today is on the barbell. We will be starting off the day with a little more technical focus on the Clean, with the combination of the Muscle Clean + Hang Power Clean. The goal here is to have athletes really focus on how they are bringing that barbell up and close to their body by tracing a line from the hips to the shoulders as they extend through the barbell in the Muscle Clean. Note that the position from the floor should start in a dynamic position with the barbell close to the shins. We will start at 40% of their Power Clean, building to something that is heavy for the day. Most athletes for a Muscle Clean can get to around 60% of their Power Clean as a finishing percentage. We will then transition to the workout today, which is heavy on hip extension and the primary focus being barbell cycling. We have allotted some specific time for barbell cycling today to help athletes understand the importance and nuances of different styles and cadence in barbell cycling. The combination with Box Jump Overs will surely get the quads pumping towards the end of this one. Have fun and get after it!

weightlifting:

Every 1 min for 8 mins.

1x [ 1 Muscle Clean + 1 Hang Power Clean ]

40%+ 1RM Power Clean.

Increasing loads.

metcon: "Hip Hop Dance Party"

For time:

3 Hang Power Cleans, 155/105 lbs

3 Box Jump Overs, 24/20 in

6 Hang Power Cleans, 155/105 lbs

6 Box Jump Overs, 24/20 in

9 Hang Power Cleans, 155/105 lbs

9 Box Jump Overs, 24/20 in

Rest 2 mins

6 Hang Power Cleans, 135/95 lbs

6 Box Jump Overs, 24/20 in

9 Hang Power Cleans, 135/95 lbs

9 Box Jump Overs, 24/20 in

12 Hang Power Cleans, 135/95 lbs

12 Box Jump Overs, 24/20 in

Rest 2 mins

9 Hang Power Cleans, 115/75 lbs

9 Box Jump Overs, 24/20 in

12 Hang Power Cleans, 115/75 lbs

12 Box Jump Overs, 24/20 in

15 Hang Power Cleans, 115/75 lbs

15 Box Jump Overs, 24/20 in

Time Domain: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Accessories:

Every 1 min for 15 mins, alternating between:

Single Leg Medicine Ball Toss, pick load, R 30 secs

Single Leg Medicine Ball Toss, pick load, L 30 secs

Med Ball Rotational Throw, pick load, 40 secs

Lateral Skater Hop, 40 secs

Rest 1 min