WOD: Friday 241122

• Coaching Notes

Today we are tackling our 3RM Hang Squat Snatch as one of our main Benchmark tests for the cycle and then getting into the Classic Benchmark workout "Amanda".

We should go through a good warm-up and barbell primer today that targets both the movement of the Snatch and the Ring Muscle-Up prior to starting in on the Hang Squat Snatch. This will allow us enough time to build a 3RM Hang Squat Snatch and then talk through barbell cycling from the floor for the Full Squat Snatch we will be hitting in the workout.

After we tackle the Hang Squat Snatch we will then need to talk through mods and movements we want to tackle in the workout. For the Ring Muscle-Up today we can take a three fold approach. Reduce reps on the Ring Muscle-Ups, go to a strength variation of Strict Pull-ups and Dips, or tackle variations of Skill progressions and strength progressions that will help athletes understand the movement patterns while also building strength and capacity to get a Ring Muscle-up. This would look like maybe doing the first 9 as Banded Ring muscle-ups, then transitioning to Strict Pull-Ups + Strict Ring dips. We can move this down even more to just a classic combo of Ring Rows and Push-Ups if needed for our newest athletes.

weightlifting:

Every 2 mins for 12 mins.

3 Hang Squat Snatches, pick load

Starting @ 65% and building to a 3RM for the Day.

metcon: Amanda

9-7-5 reps, for time of:

Ring Muscle-up

Squat Snatch, 135/95 lbs

Goal: 5:00-10:00

Time Cap: 15:00

accessories:

5 rounds for quality of:

Single Leg Romanian Deadlift Hold, pick load, L 20 secs/R 20 secs

Rest 20 secs

12 L/12 R Banded High To Low Wood Chops

Rest 20 secs

6 L/6 R Single Leg Rotational Medball Throws, pick load

Rest 1 min