WOD: Tuesday 230307

Time to put that 1RM thruster to good use.

• Daily Focus

We are getting into challenging sets of 3-2-1 thrusters. The idea with this style is to have it feel more like cluster sets, where the focus is on heavy weights with minimal rest between sets. The goal here is to push up the percentages for more reps while still allowing the body to have just enough time to hit strong successful lifts with quality form. We will then move into classic style 21-15-9 workout with the goal of moving fast and hanging onto big sets even as this one gets grippy. We know for some gyms working with dual kettlebell may be challenging with the amount of kettlebells that you may have in the gym, so for newer athletes and those not comfortable with the kettlebells just move to dumbbells and you will get a similar stimulus.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Dual Kettlebell Hang Clean & Jerks: 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 should work to rotate the kettlebells to land smooth 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.

-Scale: The biggest scale for this one would just be to scale the load, or change to a single arm kettlebell hang clean and jerk. Scale to dual dumbbell clean and jerk for those that look uncomfortable with the kettlebells as we want to see smooth and fast movement here.

Chest-to-bar Pull-ups: Full extension at the bottom of each rep and chest must touch the bar between the nipple line and collar bone at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

weightlifting:

Every 3:30 for 17:30 do:

3 Clusters, pick load [ 1 Cluster + 1 Thruster ], pick load 1 Thruster, pick load

3 Clusters- 70% 1RM Thruster, unbroken, touch-and-go

1 Cluster + 1 Thruster- 80% 1RM Thruster, unbroken

1 Thruster- 87-90% 1RM Complete from the floor, not a rack.

metcon: "The Broker"

21-15-9 reps, for time of:

Double Kettlebell Hang Clean & Jerk, 53/35 lbs

Chest-to-bar Pull-up

Time domain: 3-6 mins

Time cap: 10 mins

Accessories:

4 rounds for quality of:

10 Feet Elevated Ring Push-ups

10 Feet Elevated Ring Rows

8 L/8 R Half Kneeling Kettlebell Chop + Lifts, pick load