WOD: Friday 210903

Always fun to have you in class Shannon. Hope to see you more at the gym this fall.

WHITEBOARD BRIEF

- Coaching Notes:

Today is a heavy focus on barbell conditioning. We are starting off the day with a heavy 3rm Thruster. This is meant to be done from the rack, however if it is easier for class structure you can have this be from the floor today. Ideally we are starting off at around 50-55% of Clean and Jerk today increasing to a max for the day. Then we are going to get into a specific barbell conditioning piece today where we are hitting 5 Power Cleans directly into 5 overhead squats. 10 rounds of this should allow some time to get more comfortable with the movements and would rather have athletes focus on this as for quality rather than for time as this is a bigger barbell piece than we have done yet in this cycle.

Scaling Mods:

Because we are heavily focused on barbell work today, it is a very good practice to talk to your new athletes and let them know about how we want to scale to allow for the best consistent form and allow them to feel accomplished and good at the end of the day. So if they want to do dumbbell thrusters for the strength piece and then get into empty barbell work for our barbell cycling piece that would be a great mix. Anyone with any back issues or hamstring mobility lets focus on going from the hang position to allow for a less taxing position on the lumbar spine.

Thruster 3RM

Every 2:00, 6 Sets

3 Reps, *start @ ~50-55% of Clean and Jerk, increase to max for day

Hot Fuzz

10 Rounds for Time

5 Power Cleans

5 Overhead Squats

Load: 135/95#, 61/43 kg

Time Cap=15:00

Friday Finisher

6:00 AMRAP

10/10 Dual DB Bulgarian Split Squat 35/25#, 16/12kg

10 Dual DB Strict Press 35/25#, 16/12kg

-Max Effort Handstand Hold (wall supported)

1sec=1 rep

*score is total reps completed