Gold!!!

Sometimes you find programming gold, we did it this morning.  Before I get to that, today was a clean variation day.  We did Hang Squat clean in the rep scheme of 3,3,2,2.  My load looked like this 135,155,185,205.  There was a "no drop" rule in place so this limited our loads a bit but I saw it as an opportunity to work on grip strength.  It will pay off in the end.  The conditioning WOD looked like this:
3 rounds for time:
10 thrusters 95/65
20 burpees
30 double unders
Time 9:42
Scott if you would like to follow along, here is the way our strength work is going to look for the next few weeks.
Mon-Clean variation/Squat
Tues-Snatch variation/Press variation
Wed-Clean variation/deadlift or RDL/SDL or good AM's
Thurs-Snatch variation/Press variation
Fri-Squat variation

We are keeping our reps at about 10 total (not counting warm-ups) using the "easy strength" style/protocol.  Really doesn't matter how you split them up, I like doubles and triples.  If you are feeling froggy go ahead and do some heavy singles.  I use the word variation because you don't have to always pull from the floor etc.  Mix in some front squats, overhead etc.  We are going to try to increase the load on each lift each time we do it...

Since it is off-season conditioning for wrestling we sometimes get the opportunity to do 2 lifts a day so we might split the cleans and squats for example.  If we do that, the morning will have one lift and some conditioning.  For me, the evening will have just a lift...

Let me know what you think.