WOD: Friday 221021

Your reward for retesting your 5k row is a 1RM Power Snatch.

• Daily Focus

Today, we are starting off with an EMOM of power snatch, increasing from 60% 1RM to a max. Because the power snatch is so quick and powerful, the EMOM setting is one of the most effective way for most athletes to work up to a 1RM. This will provide enough time for rest, while also still being limited in time between reps to keep that feeling of the previous rep there. We will then get into the main workout, “Scarface” and try to improve upon our previous time from week 1.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. For the hang position we want to keep the same idea but work the barbell only to the knee then back through the hip before coming overhead.

-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swing or alternating dumbbell snatches for those that are limited with a barbell in their hands.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

Devils Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the Dumbbells through extension to overhead.

-Scale: Scale to traditional burpees, then dual dumbbell muscle snatches. If the reps are 10 reps this would be 10 burpees then 10 dual dumbbell muscle snatches.

Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

-Scale: Sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

Weightlifting:

Every 1 min for 12 mins.

1 Power Snatch, pick load

Start at 60% 1RM and increase to a max.

MetCon: "Scarface"

For time:

50 Power Snatches, 75/55 lbs

100 Double Unders

50 Overhead Squats, 75/55 lbs

100 Double Unders

25 Devil Press, 35/25 lbs

100 Wall Balls, 20/14 lbs

Time domain: 13-18 mins

Time cap: 20 mins

Accessories:

3-6-9-12-15-12-9-6-3 reps, for time of:

V-up

Russian Twist

Hollow Hold, 1 sec