WOD: Wednesday 210908

The elusive Billy in his natural habitat. Happy to see you at the gym more regularly Billy.

WHITEBOARD BRIEF

-Coaching Notes:

Clean Pull + Power Clean + Squat Clean

The goal here is to work on the leg drive off the floor and developing greater extension through the lift. Really focus on getting chest and hips to rise at the same time and stay over the bar longer. We want patience, then violence.

Scaling:

-Clean Complex: ideally lets do everything from the hang position and if needed catch in a power again and then hit a front squat to not dynamically catch in a squat if that is problematic today.

-Double Unders, Sub Single Unders

-Deadlift: Raise the ground (blocks) or do a hex bar deadlift or kb deadlift

-Hang Squat Cleans: Dual DB Hang Squat Cleans or Hang Power Cleans + Front Squats is a great way to go

Mixed Tempo Front Squat

Every 2:30, 5 Sets

2 Tempo Front Squats (33x1)

2 Front Squats

*start @ 72% and build if form stays strong

The Age of Innocence

3 Rounds for Time

77 Double Unders

11 Deadlifts

7 Hang Squat Cleans

Load: 185/125#, 84/57kg

Time Cap: 10:00

Accessories

Accumulate 3:00 Sorenson Hold, in as few sets as possible

Accumulate 50 Glute Ham Raises in as few sets as possible

Accumulate 1:30/1:30 Side Plank