WOD: Friday 241213

Happy spooky Friday in December.

• Coaching Notes

Today we are getting into our Squat Snatch progression working into some work on quick singles progressing in load from 65% on up to around that 80-85% mark depending on how the athlete feels. The focus here will be on correct set-up for each lift and making sure to really finish extension and punch into the catch on each and every rep here.

We will then be able to work a pretty quick and seamless transition into the workout today with a little focused work on Toe to Bar and Toe to Bar progressions before tackling the EMOM work. This EMOM should take us back to last year's Quarterfinals with the max rep EMOM where the focus is to pick your poison and find a movement you can really lean into and tackle.

weightlifting:

Every 1:30 for 12 mins.

3 Snatches, @ 65%+

metcon: "Grannies"

4 rounds, 1 min per station, for max reps of:

Overhead Squat, 95/65 lbs

Toes-to-bar

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

accessories:

For Quality:

12:00 EMOM:

Minute 1 - Max L-Sit to RPE 8 (5 seconds in the tank)

Minute 2 - :30 Max Dual Dumbbell Step-Ups 20'' Box, 50/35lb, 22.5/15kg