3 RFT:
5 Squat Clean Thruster (135/95)
10 Bar Facing Burpee
15 Chest to bar Pull-ups
Skill/Accessory work
3 max rep timed sets: 1 min, 40 sec, 20 sec
Wall Ball Shots (20/14)
10 Ring Push-ups after each WB set
Post Main WOD time to comments and whiteboard.
Optional Strength WOD
Strict Press 3-3-3-3-3 (ascending to 80% of 1RM)
Push Press 3-3-3 (use same load as last press)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD. This is a taxing WOD, all the movements are hard and you will have to push yourself to complete the exercises without taking breaks. Here you balance your capacity to execute without going over the 'redline' and missing reps. The Squat Clean Thruster is an awful* exercise combining the toughest parts of the Clean with the ever gruesome Thruster. If you cannot catch the Clean in a squat, catch it and stand up to control it, THEN squat down to the bottom of a front squat and immediately explode up to execute the Thruster. At this weight you have to use momentum to move the weight, Pressing it from standing will be difficult. As you see from the video, bar facing burpees is a burpee but the jump is over the bar, you can turn sideways to the bar or perpendicular, just get down to the ground and then get over the bar...ten times. Commit to CHEST TO BAR, don't just do pull-ups. C2B require a bigger kip, and developing this will help your Muscle-ups and your regular pull-ups.
Accessory work/Skill practice. The WB shots are a balance of a timed sprint, but focusing on PERFECT WB's. Good depth below parallel, Ball in front rack, use the momentum from the squat and hip extension to drive the ball to 10/9 ft targets. Between sets do the 10 Ring Push-ups and then take a breather. Best done with a partner for accountability and timing. Perfect practice...
Optional Strength WOD. Strict Presses are executed with NO movement from the hips or knees. Lock your lower body to the ground by getting into a good stance and 'screw' your legs into the floor by pushing down on your heels while turning the pressure out and squeezing your glutes. Press the bar from the front rack straight up, move your head out of the way of the bar until your arms are straight. Keep your elbows forward, don't let them bow out to the sides.
After you build up to your 80% of your 1RM for Strict Press, move on to the Push Press. These should feel relatively easy as the added dip and drive from your knees and explosion of your hip opening will propel the weight up. The idea here is to pre-fatigue your shoulders a bit with the strict presses first, forcing you to use good technique and momentum to drive the bar up.
(*editor's note: awful -- as in, awfully awesome)
Training Videos.
- A few demo/instructional videos on the Squat Clean Thruster, Bar Facing burpees, and Wall Ball Shots (good tips on efficiency and proper mechanics for the Wallball).
- "Trifecta: Shoulder Press, Push Press, Push Jerk" - HQ video that highlights the differences in the 3 overhead movements, and the application of "C2E" principle in the Push Press & Jerk.