WOD: Tuesday 210921

Lookin’ jacked as usual Casey.

Coaching Notes:

We are continuing on the theme for this deload week with a little technique focus to start things off with the push jerk + split jerk in the 60-65% range. This will allow us to work on positions and fine tune points that keep coming up when we punch into the split.

Our Conditioning piece today is meant to hit a little intensity while keeping the volume low. We like to keep athletes breathing and moving on a deload week, but the overall focus to the week is reducing total volume and loading on the body.

Scaling Mods:

Let's focus on scaling mods that allow athletes to feel healthy this week. For the push jerk + split jerk we can sub out DB strict press here or a traditional strict press to work on strength rather than speed and power. For the conditioning piece the idea is the same and we can do a push press or db push press rather than the hang clean and jerk, sub sit-ups, v-ups or hanging knee raises for anyone with shoulder issues, and we can sub box jump overs for alternating step-ups.

Strength: Push Jerk + Split Jerk (3sec pause in split)

8:00 EMOM

1+1 @ 60-65%

Metcon: Caballo Sin Nombre

Every 3:00, 5 Sets

6/6 SA Hang DB Clean + Jerk 50/35#, 22.5/16kg

8 Toe to Bar

12 Box Jump Overs 24/20''

Accessories:

3 Sets, as circuit

10 Hollow Rocks

:20sec Hollow Hold

20 Russian Twists

10 Arch Rocks

:20sec Arch Hold