Technique: EMOMx10
2 BTN (behind the neck) Pause Split Jerks + 1 regular Split Jerk (from front rack) @ 55-70%
LeanFit: EMOMx10
7 Dball Slams + 5 DB strict press
Notes: Focus on Jerks is technique, not weight. 2 second pause at the bottom of dip AND in the catch. BTN should encourage more use of legs and finding a balanced catch position. Main goal today is to not press bar upwards, but use momentum from the ground to get bar moving vertical and pushing yourself underneath in a good catch position.
LeanFit: Use those hips to slam ball into ground with force, don’t just pick the ball up and let it fall to the ground.
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“Beautiful Mistake”
6RFT- 10 Min Cap
9 Deadlift (185/125)
6 Chest to bar Pull-ups
30 Double Unders
RX: MUST finish workout within cap
FW: RWAN, Sub strict banded CHEST- to bar (not just pull-ups), 60 singles
LF: Sub double KB Deadlift
Notes: Pick a light to medium weight for deadlift. This should be a sprint through the first two movements and smooth pace on double unders. Goal should be to pick correct load/scaling to complete workout within time cap.
*5-10 min Coach Led cool down/stretch after wod
