Athletes will begin the day by building to a “heavy” set of 5 on Push Press. Heavy is relative for the day and prioritizes movement over loading. Within the metcon, athletes will switch arms every 5 repetitions on the dumbbell hang clean and jerks. These should be completed a weight that they could complete 20+ unbroken repetitions if necessary. If short on equipment, stagger athletes by 2-3 minutes on rowers.
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Within today’s workout, we can make the dumbbell hang clean and jerks the central focus. Because athletes will switch arms every 5 repetitions, the goal will be to complete the 20 repetitions unbroken. Going from wallballs to the dumbbell, we can break up the lighter movement to thrive on the heavier movement. Three to four sets on the wallballs may better allow athletes to hold onto the dumbbell. 10-8-7 or 7-6-6-6 are both viable options. Knowing the wallballs will be broken up a little more, athletes can aim to push the row at a pace they are confident in getting 7-10 wallballs immediately after coming off.
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Jeremy & Lisa