WOD: Tuesday 240220

Thrusters are a lot easier when you do two very similar movements beforehand. Trust me on this one.

• Coaching Notes

We are getting in a little burner today with a 9:00 minute AMRAP of Thrusters, Chest to Bar Pull-Ups, and Calorie Row. The focus here will be on the Thrusters, leaning into unbroken sets for all rounds up to and through the round of 12 reps. This is key for determining scaling and modifications for your athletes. We have also been spending a good amount of time on the Chest to Bar Pull-Up, so these sets of 9 should be in a range that we will are manageable in 2 sets or less. For our strength piece today focus on the vertical drive on the bar and the line of action as the primary point of performance to target. This will be maintained on the Push Press by thinking about unlocking the knees and pressing our, rooting through the floor. And for the Front Squat, we really want to work for a quality front rack position, ideally with all 4 fingers on the bar with the elbows pressing up and out.

strength part 1:

Every 1 min for 5 mins.

3 Push Press, 70% 1RM

strength Part 2:

Every 1 min for 5 mins.

3 Front Squats, 70% 1RM

Metcon: "Climbing"

As many reps as possible in 9 mins of:

6 Thrusters, 95/65 lbs

9 Chest-to-bar Pull-ups

12/9 Row Calories

9 Thrusters, 95/65 lbs

9 Chest-to-bar Pull-ups

12/9 Row Calories

12 Thrusters, 95/65 lbs

9 Chest-to-bar Pull-ups

12/9 Row Calories ...

Continue adding 3 Thruster reps each round until time expires.

Accessories:

3 rounds for quality of:

8 L/8 R Three Point Dumbbell Rows, pick load

8 L/8 R Kettlebell Front Rack Contralateral Step-ups, pick load, 24/20 in

12 Banded Lat Pull Downs