WOD: Friday 241108

• Coaching Notes

We are getting into a fun Snatch focused day that will have us targeting a good Snatch Primer piece for the Hang Squat Snatch 3RM that will be coming up in our test phase. We will then be tackling a challenge 2 set workout with Pull-Ups, Lateral Burpees over Bar, and Squat Snatches to finish the triplet. The weight is meant to be manageable for quick singles for most and for some we could see them maybe put in some touch n’ go reps, but that is not necessarily suggested as the best strategy for the day. Plan to touch on kipping mechanics, Squat Snatch cycling and best approach for the Lateral Burpees over the Barbell. The flow of the day should allow for us to move directly from the Snatch complex right into the workout with no hiccup on timing.

weightlifting:

Go Every 2min:

1x [ 1 Power Snatch + 3 Hang Snatches ]

1x [ 1 Power Snatch + 2 Hang Snatches ]

1x [ 1 Power Snatch + 1 Hang Snatch ]

1x [ 1 Power Snatch + 3 Hang Snatches ]

1x [ 1 Power Snatch + 2 Hang Snatches ]

1x [ 1 Power Snatch + 1 Hang Snatch ]

metcon: "Manny the Mammoth"

2 rounds, each round for time, of:

21 Pull-ups

15 Lateral Burpee Over Bar

9 Squat Snatches, 135/95 lbs

15 Pull-ups

12 Lateral Burpee Over Bar

7 Squat Snatches, 135/95 lbs

Go every 8 mins.

accessories:

5 rounds for quality of:

10 Chest Supported Dumbbell Rows, pick load

5 L/5 R Staggered Stance Kettlebell

Romanian Deadlifts, pick load