WOD: Thursday 250123

Yay Burpees!

• Coaching Notes

We are tackling our Touch and Go Power Clean progression today with the focus on getting up into the 80%+ range today as we continue progressing from the earlier progressions here. This is great for a “Back Off” week because we can keep the CNS firing while still allowing for recovery because we aren’t squatting or moving loads that we would if we were doing the more classic full Clean and Jerk. We will then use the progression to transition into some touch and go Deadlift reps in the classic 225/155lb range that we typically see from Open workouts or the Benchmark Girl workouts that will help us fine tune pacing and movement patterns centered around the Deadlift and Bar Facing Burpees.

Weightlifting:

Every 3 mins for 12 mins.

3.3 Power Cleans, pick load

3.3 touch and go reps. 75-85%

Rest 30 seconds b/t Triples.

metcon: "Under Your Scars"

4 rounds for time of:

9 Bar Facing Burpees

6 Deadlifts, 225/155 lbs

6 Bar Facing Burpees

6 Deadlifts, 225/155 lbs

Rest 1 min

Goal: 11:00-15:00 minutes

Time Cap: 15:00

Accessories:

Every 1 min for 12 mins, alternating between:

Dead Hang, 45 secs

5 L/5 R Landmine Single Leg Deadlifts, pick load