WOD: Friday 240329

• Coaching Notes

We are tackling a little Power Snatch EMOM with the focus of building up to a Heavy Single for the Day. The goal here is to focus on a quality set-up position, driving through the barbell with a vertical jump through the barbell at the hip, then keeping the barbell close to the body and working into a fast turnover and punch under the bar to receive the bar with a strong active shoulder position. We should be able to build to around 90%+ today for the Heavy Single before moving into the main workout where we will just reduce loads to our working weight and then make sure the room is set-up accordingly to tackle the chipper. Note in the class management and timing section below that we talk about trying to set the chipper up like an out and back style. This will facilitate better class management rather than just letting your athletes have a free for all.

weightlifting

Every 1 min for 10 mins.

1 Power Snatch, pick load

Start at 60% of 1RM and increase to heavy for the day.

metcon: "Chip"

For time:

10 Wall Walks

30 Power Snatches, 135/95 lbs

50 Box Jump Overs, 24/20 in

70 Deadlifts, 135/95 lbs

90 Double Unders

Time Domain: 12:00-16:00 minutes

Time Cap: 20 minutes

Accessories:

4 rounds for quality of:

8 L/8 R Staggered Stance Dumbbell Romanian Deadlifts, pick load

8 L/8 R Single Leg Slider Hamstring Curls

Paloff Hold, L 30 secs/R 30 secs