WOD: Tuesday 240702

• Coaching Notes

We will be starting the day off with our Push Press strength progression that has us moving through sets of 7 reps in the 65-75% range. Keep the goal here of ending just a touch under absolute maxes where we would expect to be able to hit 9 reps at the same %.

Then we are hitting Team PRVN Tuesday with the workout "Yard Sale" This workout ie meant to elicit a challenging demand on upper body endurance as well as hip extension. The fatigue will gradually build here so starting conservatively on the Rower is advisable. The focus here from a scaling and modifying standpoint will be to target quality Power Snatch cycling reps, a Handstand Progression that keeps athletes as close to unbroken as possible and allows us to have round 1:00 on the row ot finish each and every round here.

strength:

Every 2 mins for 10 mins.

7 Push Press, 65-75% 1RM

metcon: "Yard Sale"

4 rounds, 3 mins each, for max reps of:

15 Box Jumps, 24/20 in

12 Power Snatches, 95/65 lbs

9 Handstand Push-ups

Max reps in remaining time Row Calories

Rest 1 min

accessories:

4 rounds for quality of:

8 Seated Dumbbell Arnold Press, pick load

8 Chest Supported Dumbbell Rows, pick load

16 Banded Curls

16 Banded Tricep Extensions