WOD: Tuesday 240521

Cool action shot Julia.

• Coaching Notes

We are getting into the Hang Power Clean progression here with the goal of hitting some heavy 3s in the range of 80-85% of 1RM Power Cleans. The goal here is to keep reinforcing violent hip extension and transition into the front rack position on the barbell. Keep the weight jumps small and manageable with the likelihood that we maybe stay the same across on the final two sets here. For the workout today, we have a “Fight Gone Bad” style workout with the goal of maintaining a consistent hard effort across the entire 15 minutes here and allowing for some good practice on lighter barbel cycling with the Power Cleans. Each round is meant to end with the Echo Bike which is strategic so try to have athletes starting on a delay vs. just different stations here in order to allow for the full effect of that final minute to take hold.

weightlifting:

3 Hang Power Cleans, pick load Every 2 mins for 12 mins.

Perform all sets between 80-85% of 1RM Power Clean

metcon: "Tow-Mater"

3 rounds, 1 min per station, for max reps of:

Row Calorie

Power Clean, 95/65 lbs

GHD Sit-up

Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

4 rounds for quality of:

Paloff Hold, L 30 secs/R 30 secs

12 Barbell Hip Thrusts, pick load

16 Alternating Cossack Squats, pick load

12 Barbell Good Mornings, pick load