WOD: Wednesday 240508

• Coaching Notes

We are starting off the day with a 5x5 Hang Power Clean with the loads staying in the range of 70-80% of 1RM. This will allow us to focus on speed, form, and the turnover from hip extension into the front rack position. Focus on loads that allow for mechanics and power to stay consistent across all sets. The warm-up today will focus on a little general prep prior to hitting some specific plyometric priming work before hitting the Hang Power Cleans.

After our weightlifting work we should be well primed to be at working loads for the Front Rack Reverse Lunges. We will just need to practice a couple reps and make sure that we are at loads that can stay unbroken while maintaining a good quality front rack position throughout the entire 8:00 minute AMRAP. Make sure that athletes are not having their elbows fall or losing midline as they are hitting the reps. If this is happening loads should be adjusted to maintain better positions.

weightlifting:

2 mins for 10 mins.

5 Hang Power Cleans, pick load Every

Perform all sets between 70-80% of 1RM Power Clean

metcon: "Lost Keys"

As many reps as possible in 8 mins of:

20 Double Unders

10 Front Rack Reverse Lunges, 135/95 lbs

40 Double Unders

10 Front Rack Reverse Lunges, 135/95 lbs

60 Double Unders

10 Front Rack Reverse Lunges, 135/95 lbs...

Continue adding 20 Double Under reps each round until time expires.

Accessories:

4 rounds for quality of:

8 Glute Ham Raises

Weighted Sorenson Hold, pick load, 30 secs

10 L/10 R Banded Side Lying Clamshells