WOD: Thursday 240606

• Coaching Notes

We have a fun little workout on the docket today with the focus on the Power Clean. We are into our final progression here for the Power Clean with a combination of Hang Power + Power Clean from the floor. This will really work to help with overall hip extension and keeping the bar close. We are then building into a nice combination similar to the Benchmark workout “Elizabeth” with the focus on battery work and strength stamina development. The goal here is for athletes to be working at around 70-75% of their Power Clean for the workout rather than fully pushing the weight here just because they can. This means that athletes should have a max greater than 245/165lb for the Power Clean in order to do this workout effectively at the Level 3 working weights.

strength:

Every 2 mins for 12 mins:

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

Start at 85% and build throughout this complex for the day.

metcon: "Power Play"

As many reps as possible in 8 mins of:

3 Power Cleans, 185/125 lbs

3 Ring Dips

6 Power Cleans, 185/125 lbs

6 Ring Dips

9 Power Cleans, 185/125 lbs

9 Ring Dips ...

Continue adding 3 reps each round to each movement until time expires.

Goal: Complete the 5+ Rounds

Accessories:

3 rounds for quality of:

20 Banded Press Downs

20 Weighted Hip Extensions, pick load