WOD: Wednesday 220112

Amber, put your hands up if you’re excited for some weightlifting today!

• Points of Performance

-Clean & Jerk Complex: The big focus here today is on the quality rack position and the reset of the front rack position in the front squat to the position needed to go for the split jerk. Keeping the body posture and upright torso is the key point of performance today.

-Wall Walks: Nose and toes to the wall, not the belly! Keep pressing hard through the ground and work to create a straight arm position on each wall walk.

-Hang Power Clean & Push Jerks: Focus here is to hit quality cycling patterns. Finding the right way for each athlete to hit the rebounding of the barbell off the hips for the cleans or off the shoulders for the shoulder-to-overhead. Practice makes permanent and we want to fine tune these cycling patterns.

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• Scaling Considerations

-Clean & Jerk Complex: For the beginner athlete, have them hit a 2 high hang power cleans + 2 front squats + 2 push press or push jerk to work on positions and make sure they are receiving in a good position, then stabilizing themselves before going into the overhead squat. We want to ensure that the athlete is stable overhead before receiving the barbell in a squat.

-For the conditioning piece the biggest areas to focus on are the barbell cycling portion and the volume on the other movements. For the barbell work, subbing out a dumbbell variation would be optimal and for the others just finding a volume that works to stay moving and steady is the idea today.

Weightlifting

Every 2 mins for 12 mins:

1 Power Cleans + 1 Hang Squat Cleans + 1 Front Squats + 2 Jerks

Start at 60-65% 1RM and build to a heavy for the day.

"Mugatu"

EMOM 16 mins:

5 Wall Walks

1x [ 7 Hang Power Cleans + 7 Shoulder-to-Overheads ], 135/95 lbs

15/11 Bike Calories

25 Wall Balls, 20/14 lbs

Accessories:

[ Overhead Lunge, 50 ft ] 1-1, using heaviest weight per set

[ Front Rack Lunge, 50 ft ] 1-1, using heaviest weight per set

[ Back Rack Lunge, 50 ft ] 1-1, using heaviest weight per set

Rest 3 mins