WOD: Friday 241018

It’s always a good way to end the week with some Snatches.

• Coaching Notes

We are working into a focused day on the Snatch day with the emphasis on the low hang position, both from a pause from the floor with the segmented snatch, then back to the low hang with more dynamic tension from the top down working our way into the lift. We are utilizing this movement to build us to quality positions and develop our capacity to stay over the bar in a solid position on each lift.

After the Snatch work we will be loading the barbell up to the Deadlift working loads. This shouldn't take too long and just take a couple adjustments to get there. We will then need to just touch on Toe to Bar and Handstand Push-Up scaling with the primary emphasis on Strict Overhead work and building into a dynamic kip swing for the Toe to Bar.

weightlifting:

Every 2 mins for 10 mins.

1x [ 1 Segmented Snatch + 2 Low Hang Snatches ], Perform @ 75%+ of 1RM Snatch

metcon: “I Let Him Go”

For time:

10 Strict Handstand Push-ups

10 Deadlifts, 275/185 lbs

10 Toes-to-bars

8 Strict Handstand Push-ups

8 Deadlifts, 275/185 lbs

10 Toes-to-bars

6 Strict Handstand Push-ups

6 Deadlifts, 275/185 lbs

10 Toes-to-bars

4 Strict Handstand Push-ups

4 Deadlifts, 275/185 lbs

10 Toes-to-bars

2 Strict Handstand Push-ups

2 Deadlifts, 275/185 lbs

10 Toes-to-bars

Goal Time Domain: 6:00-8:00

Time Cap: 12:00

accessories:

5 rounds for quality of:

12 L/12 R Single Leg Banded Hip Thrusts

20 L/20 R Bicycle Crunches