WODs

"Sunspots"

Context:  Competition – Practicing transitions for a faster time on benchmarks

Dynamic Warm Up Option: 2 sets of 4 ‘golf ball pick ups’ per side, 4 spider man lunges then 3 sets of 5 kettlebell ‘halos’, 5 goblet or overhead squats, 5 kb swings

Strength: 8×1 split or push jerk (8 sets of 1 rep, same weight across at 80-90% of max) Jerk Focus Instructional Video (LINK). Video on how to lower the weight without dying (LINK)

Super Set: 8×3 dumbbell split squat (video here)

Metabolic Conditioning: “Sunspots”

For time. 5 rounds

9 Deadlifts (Health: 45#/65#, Athletic: 65#/85#, Performance: 85#/135#)

6 Hang Power Snatches (Health: hang power clean)

3 Overhead Squats (Health: 6 front squats)

Scaling Guide: 4-12 minutes. Scale Up: 105/155lbs.

Coaching Tips: Be thoroughly warmed up before starting; practice the reps and the transitions. There isn’t enough time to ‘ease’ in – plan on hitting the workout hard from the beginning. These are regular grip deadlifts, but you may want to stop at 8 reps and change to a snatch grip for the last DL rep. Make sure you complete the deadlift before going into the hang power snatch (do not just snatch it from the floor). Do not let your breathing compromise the OHS. If you are gassed, rest before the last snatch so you can do the OHS safely.

Optional ‘Cash Out’ or Hypertrophy: 5 pull-ups with medball (or challenging ring row), 10 push ups, 15 squats with medball, 5 minutes, OR 3 sets of 12 narrow grip chin ups in a super set with 12 Jones squats

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