WOD: Wednesday 240814

Grace, but make it yucky.

• Coaching Notes

We are beginning our olympic lifting build and progressions here with a complex that heavily emphasizes the Hang Clean. We are looking for speed of the feet, pulling the bar into the Front Rack position with the third pull and standing with aggression before tackling the Split Jerk. For the Split Jerk work on dropping that back knee and pressing yourself under the bar.

The workout today is a real burner and will be re-tested at the end of the cycle. This is the barbell cycling benchmark workout "Grettel." We did the workout "Ingrid" just a couple months back so you should have a good gauge and feel for how this workout is going to go. Priming our athletes should consist of practicing and talking through quick singles as well as touching on components of TnG reps for those select few that may take that route today.

strength:

Every 3 mins for 15 mins.

1x [ 3 Hang Squat Cleans + 1 Jerk ], Starting @ 70% of 1RM Clean and Jerk

metcon: Grettel

10 rounds for time of:

3 Clean & Jerks, 135/95 lbs

3 Bar Facing Burpees

Goal: 4:00-7:00 minutes

Time Cap: 10:00

accessories:

3 rounds for max reps of:

Wall Sit, 30 secs

10 Goblet Cyclist Squats, pick load

Max rep Jumping Air Squats, 15 secs

Rest 2 mins