WOD: Wednesday 250514

• Coaching Brief & Class Overview

We will start the day with good weightlifting work here on the Push Jerk and Split Jerk with the emphasis on great hip extension and a strong finish into the overhead position. Our goal here is to work with athletes to get more comfortable in the catch and take that extra second to reinforce stability and control prior to bringing the feet back together.

The focus for today's conditioning work is on short intervals with brief rest periods to develop a little more high capacity upper body density work. We are looking to tackle a quick set of Double Unders into an unbroken 10 reps of shoulder to overhead prior to tackling a nice little sprint of lateral burpees over the bar to finish off each set.

weightlifting:

Every 1 min for 10 mins.

1x [ 1 Push Jerk + 1 Split Jerk ], 65%+

metcon: "Hypnotize"

5 rounds, 1:30 each, for max reps of:

50 Double Unders

10 Shoulder-to-Overheads, 135/95 lbs

Max reps in remaining time Lateral Burpee Over Bars

Rest 45 secs

Accessories:

3 rounds for quality of:

7 L/7 R Single Arm Kettlebell Z Press, pick load

14 Tall Kneeling Banded Lat Pull Downs

Weighted Wall Sit, pick load, 30 secs