WOD: Friday 240726

• Coaching Notes

Snatch day is on the docket today with a fun little mix of Squat Snatches working our way up to a heavy single today (not a true 1RM) and then moving into a classic couplet of Overhead Squats and Toe to Bar. The focus here for the warm-up will be priming positions and getting athletes in the best positions to recieve the Snatch. This includes good thoracic prep, ankle prep, and hip mobility in order to receive in the most upright positions possible. We will be on a 1:15 clock, which allows just enough time to rest while keeping the CNS primed with the feel of the previous lift. The goal should be to get athletes up to around 90-95% of 1RM today for the final single of the day.

For the workout, have athletes focus on pressing up on the bar continually as they are in the Overhead Squat and work on cycle rate and mechanics throughout. The goal is a challenging unbroken set of 15 Overhead Squats, so if the loading is too much here then we will be looking to scale to allow for that in order to get to the Toes to Bar with about 45-60 seconds left on the clock. With that we want to start with a big set of Toe to Bar and then dial things in with short manageable sets in the remaining time. For modification purposes we would love to see coaches have athletes move to alternating Toe to Bar as the first alternative and then work their way to kipping knees to chest or strict knee raises.

weightlifting: Snatch

Every 1:15 x 10 Sets

Sets 1-5: 2 Reps @ 70-80%

Sets 6-10: 1 Rep @ 83%+

metcon: "Theaetetus"

4 Sets, For Reps

1:30 on/1:30 off

15 Overhead Squats

-Max Toes to Bar in the Remaining Time

Load: 135/95lb, 61/43kg

accessories:

For Completion:

4 Sets

2:00 On/1:00 Off

15 GHD Sit-Ups

5/5 Rotational Kettlebell Swings

-Max Parallette Support L-Sit Remaining Time