WOD: Wednesday 240828

• Coaching Notes

We are working into some technique work on the Jerk with the focus on the Push Jerk as that will be the most challenging in terms of total load that athletes are able to hit. The focus will be dialing in the punch and working for fast arms overhead into the quarter squat position. We will then move into the Split Jerk and work into a deeper catch position and ideally maintain speed under the bar, pushing into the catch.

We will then transition into a simple triplet of Air Squats, Ring Push-Ups and Box Jump Overs that is meant to target our ability to stay moving as we build local muscle fatigue. The interference between the Air Squats and the Box Jumps will be challenging and build over the 5 rounds here!

strength:

Every 2 mins for 10 mins.

1x [ 2 Push Jerks + 2 Split Jerks ], @ 75% of 1RM Push Jerk.

metcon: "Day of the Dog"

5 rounds for time of:

21 Air Squats

12 Ring Push-ups

9 Box Jump Overs, 24/20 in

Goal: 8:00-12:00

Time Cap: 15:00

accessories:

Every 1 min for 12 mins, alternating between:

10 Seated Dumbbell Arnold Press, pick load

6 L/6 R Weighted Leg Extensions, pick load