WOD: Wednesday 221116

• Daily Focus

We are starting off the day with a little hang squat clean. We are going to work from the traditional hang at the top of the knee with the focus on developing better tension with the chest over the bar longer before coming back behind the bar and accelerating vertically on the bar before pulling under into a quality front rack position. We will then bring the bar to the floor to work on our deadlift progression with a little mixed work and have our progression work into a couplet with double unders. The goal here is to get heavy, stay unbroken, and maintain quality form.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Hang Squat Cleans: Keep chest tall and over the bar at the knee on the set-up for each clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat. Really work to hit that good quality triple extension before working into the bottom of the squat.

-Scale: We can sub out a hang power clean + front squat, or just stick to the hang power clean depending on the athlete.

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian Deadlift in order to limit pulling off the floor with excessive loads.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double unders.

Weightlifting:

Every 2 mins for 12 mins.

3 Hang Squat Cleans, pick load

Start at 70% 1RM and increase to a max.

MetCon: “Float Like a Butterfly, Sting Like a Bee”

Every 4 mins for 16 mins do:

50 Double Unders

10 Deadlifts, pick load

50 Double Unders

Start at 65% 1RM deadlift and increase each round.

Accessories:

Every 3 mins for 15 mins do:

Weighted Sorenson Hold, pick load, 30 secs

10 Russian Double Kettlebell Swings, pick load

Sandbag Bear Hug Carry, pick load, 100 ft