WOD: Tuesday 241015

• Coaching Notes

We are leaning into a little weightlifting focus on the Split Jerk today with a great little barbell primer prior to getting into some doubles on Split Jerk. The focus here will be the catch position and bending that back leg, driving through the bar and flexing through the midline to work into quality nuetral pelvis position in the catch. Work on the retreat of the front leg back then back leg forward.

After the Split Jerk work we are transition into a simple sprint style couple that will reinforce the bracing position as we press overhead with the combo of Dumbbell Push Press and Abmat Sit-Ups.

weightlifting:

Every 1:30 for 9 mins.

2 Split Jerks, @ 75%+

metcon: “He Had to Split”

6-12-18-24 reps, for time of:

Dumbbell Push Press, 50/35 lbs

AbMat Sit-up

Goal Time Domain: 5:00-7:00

Time Cap: 10:00

accessories:

5 rounds for quality of:

Supinated Chin Over Bar Hold, 20 secs

Sandbag Bearhug Carry, pick load, 100 ft

10 Dumbbell Hammer Curls, pick load

Rest 1 min