Main WOD
13 minutes AMRAP of:
1 Squat Clean (115/75)
2 Hang Squat Cleans
3 Front Squats
4 Thrusters
5 Shoulder to Overhead
10 Walking Lunges (barbell in front rack)
Skill Work
Broad Jump Box Jumps
5 minutes to establish a max distance box jump
Optional Strength Work
Split Jerk--Foot Work
5 x 3 Jerks from Behind the Neck (70 to 75% of 1RM)
Post main WOD rounds to the whiteboard and to comments.
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 WOD is a full-body barbell workout. If the prescribed weight will cause you to drop the barbell more than twice per round, then select a lighter weight for the entire workout.
For safety purposes, keep the walking lunges static, i.e. do not wander around the gym with your barbell.
Skill Work
Working with the plyo boxes, perform box jumps, increasing your launch distance after each successful attempt. Do not attempt this drill on the wood boxes or metal stands!
Optional Strength Work
A common struggle with the split jerk is failing to place the feet in the proper split position. Spare yourself some frustration by practicing jerks from behind the neck, which allows you to focus on foot placement without worrying about moving the barbell around your face. Practice 5 sets of 3 split jerks, starting with the barbell on the shoulders behind the neck.
For additional guidance on foot placement, consider the Burgener setup.
ROUTINE IS THE ENEMY.