WOD: Friday 240216

• Coaching Notes

Today, we are tackling a two part workout with the first part having us build up to a 2 Rep Hang Squat Snatch, then the second part being a fast sprint style triplet of Toe to Bar + Overhead Squats + Echo Bike. The goal today is to build to around 90% of your 1RM Snatch for the Hang Squat Snatch Double. Noting that the Hang position is dictated by anywhere between the hip and the top of the knee. Our goal here is to make sure we are priming athletes today in our warm-up to receive the barbell in a quality position and all athletes have a clear understanding of any modifications that need to be made in order to develop better mechanics in the Snatch. Any athletes not wishing to snatch today can adjust to a clean or even a dumbbell snatch and just work heavier for 4-6 reps per arm as another speed strength focus. We will then want to move athletes to the bar to touch on modifications and scales for the toe to bar. We have really been hitting the toe to bar work, so going through a full progression today won’t be necessary as we have a little tighter time frame today to get through the workouts in an effective manner. The goal is to touch on specific points, make sure athletes understand the modifications, and go through strategy as well as how class management will work if you are needing to run class on a delay due to the amount of bikes.

weightlifting:

Every 2 mins for 10 mins.

2 Hang Squat Snatches, pick load

Starting @ 70-75% of 1RM Squat Snatch and Increasing to a heavy double for the day

metcon: "Momentum"

5 rounds for time of:

15 Toes-to-bars

12 Overhead Squats, 95/65 lbs

15/11 Bike Calories

Rest 1 min

Time Domain: 11:00-15:00 minutes

Time Cap: 18:00 minutes

Accessories:

3 rounds for quality of:

8 Romanian Deadlifts, pick load

8 L/8 R Kettlebell Front Rack RNT Split Squats, pick load

25 Barbell Good Mornings, 45/35 lbs