Wednesday Jan 3rd

Wednesday Jan 3rd

W/U 
A. 3 rounds
200m stiff leg row
200m regular row
coaches notes: for larger classes bikes can also be used. 45 sec legs only bike, 45 sec normal. Ski erg would be 200m easy, 200m medium
B. Lat and triceps smash with barbell on the rack. 30 sec per muscle group per side
sing leg glute bridge 15 per side

Weightlifting
Clean (5×1+1+1+1)
1 clean pull
1 hang clean below the knees (power)
1 hang clean above the knees (power)
1 split jerk
Athletes notes: Remember to drive consistently and throughout the pull in the clean pull. Focus on bringing the bar towards your hips and landing flat footed. Also, focus on how the bar lands on your shoulders. Here is a great video that illustrates a common mistake in which the bar crashes on on the body: https://youtu.be/blYoqAhpVZI

Metcon
E2MOM, 10 rounds
50 double unders
8 deadlift @ 225/155

athlete notes: The work should be done in about 1 minute. If you are done your double unders by the 45 sec mark then put the rope down and move onto the DL. If you don’t have good double unders then you will spend the 45 sec working on double unders. The deadlifts should be at no more than 65% of your 1rm. If you don’t know your 1rm then simply pick a medium weighted DL that you can see yourself being able to unbreak for all 10 rounds. Unsure between two weights, go with the lighter one. 
coaches notes: for larger classes you can pair athletes up. Have athlete two start at the 1 min mark. Go over the deadlift cue points before the athletes break, then make sure you have seen all athletes position in the warm up for this workout before you start the clock. Substitute for the DL for those with tight backs a light loaded wide stance good morning. Same rep range.