Workout of the Day
STRENGTH
EMOM x 8 MIN
4 Power Clean and Jerks
Notes
The purpose of today’s lifting segment is to work on repeated efforts. Rather than lifting to a max, work at a light to moderate load that allows for consistency and cycling your reps relatively quickly and efficiency.
Think of this as somewhere between strength and a metcon, where we are developing our capacity to cycle reps and stay organized under fatigue. Your goal is to find an efficient routine to set up the lift, execute, and the rest only as needed before resetting the exact same way for the next rep.
More experienced athletes can likely work at higher percentages relative to their max lift.
Less experienced athletes may choose to scale down to 3 reps per minute.
STRENGTH
Front Squat
Build to a Heavy Double
Notes
Take 3-4 warm-up sets and 3-4 progressive attempts at a heavy double. While not an all out 2 RM test, aim to find RPE 9+ today, or 0-1 reps in the tank.
(Group Class Programming WK6/8 )
Praying to the WOD GODs post ritual
How to Front Squat
This 2:30 video is a great and thorough tutorial on the front squat set up and technique!