Power:
Strict Press 3 x 3 + 3 Push Press
WOD:
“Thank you Castro”
9 Min AMRAP
20 Dumbbell Goblet Squat
10 Left Arm Dumbbell Power Snatch
10 Right Arm Dumbbell Power Snatch
The power focus of the month is split jerks, throughout March you can expect us to play with power generation, footwork and rack technique, proper body mechanics, and bar pathway. Today is dipping our toes in the power generation pool. We’ll be working through a 3-rep strict press, immediately after the third strict press we will create more force production by having 3 push press before racking the bar. We’ll review mechanics of both, the three reps let us challenge our overhead position with heavier weights than we would expect in a 5-rep, which translates to better force production training with the subsequent push presses.
Some of you have been asking, pleading, begging, demanding, and straight up bribing (maybe not that serious) for dumbbells. Well here they are, you get your wish, but you’ll see there isn’t a one curl in the WOD! Affectionately called, “Thank You Castro,” this WOD will play with a single dumbbell for the 9 minutes. You’ll alternate between DB goblet squats and single arm snatches. Coaches will spend some time getting everyone acclimated and up to speed on DB mechanics for the movements. And then we get to play, thank you Castro…!