WOD: Friday 240628

• Coaching Notes

We have two components today that will require a good amount of teaching emphasis and warm-up so take that into consideration when you are planning out your class today. Ideally the structure and flow of the workout allows for teaching time on both the Snatch and the Bar Muscle-Up, but depending on your class structure, who comes to class, etc. this will change the overall feel from class to class how you tackle the progressions. Even for the Snatch today, we can see some athletes stay light and work in the range of 3-5 reps for a Hang Power Snatch, where others can move into the 2 reps at a Squat Snatch variation, or some hitting a Power Snatch + Overhead Squat in order to more fully express and progress their lifts.

We will then need to transition the weight down to a lighter load that can be cycled efficiently and smoothly with the goal of a quick transition here to allow for some time to talk over the Bar Muscle-Up. We do want some time to be worked in here to the class between the Snatch session and the workout. Spend time going over some progression and scales to allow for teaching and also comfortability with the movements.

weightlifting:

Every 1 min for 10 mins.

2 Snatches, pick load

70-80% 1RM

metcon: "Angry Beavers"

As many reps as possible in 11 mins of:

4 Bar Muscle-ups

11 Power Snatches, 95/65 lbs

44 Double Unders

5 Bar Muscle-ups

11 Power Snatches, 95/65 lbs

44 Double Unders

6 Bar Muscle-ups

11 Power Snatches, 95/65 lbs

44 Double Unders ...

Continue adding 1 Bar Muscle-up rep each round until time expires.

accessories:

4 rounds, 45 secs per station, for max reps of:

V-up

Rest 15 secs

Alternating Single Leg Kettlebell Deadlift, pick load

Rest 15 secs

Single Leg Banded Hip Thrust

Rest 1:15

Rotate immediately to the next station every 45 secs, the clock does not stop or reset between stations.