WOD: Wednesday 220316

Don’t worry Rachel, I made sure Jeff worked very hard during the last Open workout.

• Points of Performance & Coaching Cues

-Squat Cleans: Work on staying controlled and smooth off the floor, point the knuckles down and keep the bar close. Create a fast turnover and receive that bar with a strong front rack position.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

-Squat Cleans: Initially moving to a hang position would be the best bet. After that we can move to a hang power clean + front squat combo to create a good movement for newer athletes to develop.

Weightlifting: Squat Clean

Complete on a 20 min clock as 3 waves of:

3 Squat Cleans, 70% 1RM

Rest 45 secs

3 Squat Cleans, 75% 1RM

Rest 45 secs

2 Squat Cleans, 80% 1RM

Rest 1 min

1 Squat Clean, 82+% 1RM

Rest 2 mins between waves.

"Catch Me if You Can"

For time:

50/40 Bike Calories

30 Burpees-to-Target, 6 in

Time domain: 3-5 mins

Time cap: 8 mins

Accessories

3 rounds of:

1 set at 50% of max Inverted Rows

10 Dumbbell Upright Rows, pick load

8 Dumbbell Rear Delt Flies, pick load

10 Dumbbell Bicep Curls, pick load

Dead Hang, 30 secs