WOD: Thursday 220331

Hopefully the mile test yesterday gave you some confidence for Murph coming up here soon. Still got a few weeks to get that whole running thing down.

• Points of Performance & Coaching Cues

-Behind-the-Neck Split Jerk: Stay vertical on the dip and drive, and focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

-Single Arm Kettlebell Clean & Press: Focus to rotate the kettlebell so that it doesn’t smash on you. Work to keep the kettlebell close and tight in the rack position as we push into the press overhead to work on minimizing shoulder fatigue as the workout progresses.

-Box Jump Overs: Stay low and close to the box and remember to breathe.

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• Scaling Considerations

-Behind-the-Neck Split Jerks: Sub a push press or strict press for those that just need to learn the range of motion for the press. If a barbell is an issue sub a single arm DB push press or push jerk.

-Single Arm Kettlebell Clean & Press: Sub a dumbbell clean and press as this is a simpler movement for most. We can lighten the load to keep things moving and form staying clean.

-Box Jump Overs: Just sub alternating step-ups and that will work for most athletes that need an alternative.

Plyometrics:

Every 1:30 for 9 mins:

3 Broad Jumps, pick distance

Weightlifting:

Every 1:30 for 12 mins:

1 Behind-the-Neck Split Jerk, pick load

"Twelfth Night"

AMReps 8 mins

2 L/2 R Single Arm Kettlebell Clean & Press, 53/35 lbs

4 Box Jump Overs, 24/20 in

4 L/4 R Single Arm Kettlebell Clean & Press, 53/35 lbs

8 Box Jump Overs, 24/20 in

6 L/6 R Single Arm Kettlebell Clean & Press, 53/35 lbs

12 Box Jump Overs, 24/20 in

... Continue adding reps in this scheme each round until time expires.

Goal: 4+ rounds (working on round of 10 L/10 R + 20)

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Incline Dumbbell Bench Press, pick load

5 Behind-the-Neck Strict Press, pick load

Double Kettlebell Overhead Hold, pick load, 30 secs

Rest 2 mins