WOD: Tuesday 241217

Sure hope you all like thrusters.

• Coaching Notes

We are getting after some barbell work here with some Cluster Sets of Squat Clean Thrusters (Clusters) where we will tackle 1 rep and then have a good little rest of 10 seconds before hitting the next set. The goal here is to challenge the loading and focus on form and an upright torso out of the Squat Clean into the overhead press. We will then be tackling a very classic Open Prep style workout of a pyramid of Thrusters and Bar Facing Burpees. The goal here is to maintain a pace that allows you to stay steady from the first round to the last with very little dropoff in how fast you are tackling those Thrusters and Burpees. The focus on maintaining pace on the Burpees as that is where we will most likely see the largest dropoff.

weightlifting:

Every 1:30 for 9 mins.

2 Squat Clean Thrusters, @ 70%+ of 1RM Thruster

metcon: #TeamPRVNTuesday - "The Red Shell"

5-10-15-20-15-10-5 reps, for time of:

Bar Facing Burpee

Thruster, 95/65 lbs

Goal: 11:00-15:00

Time Cap: 17:00

accessories:

Every 2 mins for 12 mins do:

7 Deficit Box Pike Handstand Push-ups, pick height

10 Reverse Nordic Curls