WOD: Friday 240202

Boy, if you’re two favorite movements are running and Power Snatches, then do I have some good news for you. If you hate running and Power Snatches, well then I have some bad news.

• Coaching Notes

Today's primary focus centers around honing our weightlifting skills, specifically concentrating on the Power Snatch. Our training will lead us to handle heavy loads in the Power Snatch, progressively building up to 90% of our capacity. This progression spans 15 reps, starting from 5 repetitions and decreasing to a single rep. Afterward, we'll adjust the weight down to our working load, which is equivalent to the weight one might use for the benchmark workout "Isabel."

In the subsequent workout, our objective shifts towards achieving efficient and swift barbell conditioning. We aim to execute the Power Snatch reps with a large set of touch-and-go repetitions initially, transitioning to rapid singles as we near completion of the set of 15. Before diving into the workout, it's essential to invest time in a dedicated coaching barbell primer, refining the technique and ensuring athletes are well-prepared for the Power Snatch.

The workout unfolds in two segments: first, an ascending ladder of 15 reps within an 8:00 minute window, commencing at the 10:00 minute mark. Subsequently, we transition into the workout itself, which boasts an 8:00 minute time cap. In total, this training session encompasses 18:00 minutes of running time, emphasizing both skill development and barbell conditioning.

Weightlifting - 0:00-8:00:

Complete sets every 1 min.

Power Snatch 1x5 at 70% 1RM

Power Snatch 1x4 at 75% 1RM

Power Snatch 1x3 at 80% 1RM

Power Snatch 1x2 at 85% 1RM

Power Snatch 1x1 at 90% 1RM

Rest 2min

metcon: at 10min - "Burnt Britches"

For time:

Run, 800 m

15 Power Snatches, 135/95 lbs

Time Domain: 6:00-9:00 minutes

Time Cap: 10:00 minutes

Accessories:

3 rounds for quality of:

12 L/12 R Lying Dumbbell External Rotations, pick load

10 Reverse Nordic Curls Weighted

Wall Sit, pick load, 30 secs