WOD: Wednesday 240403

You’re lucky enough get to take the bar from the rack today for your thrusters. No need to thank me.

• Coaching Notes

We are starting off today with heavy Thrusters. A note that we are looking for these to be done from the rack for 2 reasons. First off, we pulled from the floor Heavy on Monday, and we have more volume pulling from the floor on Friday. Not to mention we will be working on clean technique as well as barbell cycling Hang Power Cleans tomorrow, so the focus here will be on the strength development of the Squat and Overhead Press development of the Thruster. By going from the rack, we can work on maintaining a better upright position, correct squat mechanics and a vertical drive on the bar into the overhead press.

We will then transition into a challenging triplet of intervals performed on the 2:00 minute mark. Each set is meant to be done as a quick series of movements with minimal breaks and consistency across all sets. Make sure that athletes are choosing movements that will allow them to maintain close to unbroken sets across or at least to the point where we are able to complete each segment in under 35 seconds.

strength: thrusters

From the rack. Complete sets every 2 mins.

Thruster 1x5 at 75% 1RM

Thruster 1x1 at 85% 1RM

Thruster 1x5 at 75% 1RM

Thruster 1x1 at 90% 1RM

Thruster 1x5 at 75% 1RM

Thruster 1x1 at 95% 1RM

metcon: "High Voltage"

Every 2 mins for 16 mins do:

10 Handstand Push-ups

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

10 Pull-ups

Accessories:

Every 1 min for 12 mins, alternating between:

12 Dumbbell Bench Press, pick load

12 Inverted Rows

12 Banded Y Raises

12 Dumbbell Zottman Curls, pick load