WOD: Friday 241227

I hope everyone had a great Christmas!

• Coaching Notes

Today, we are tackling our Squat Snatch progression today with the focus on completing 3 Snatch Pulls, followed by 2 Squat Snatch Singles with the emphasis being a quality set-up position from the floor and staying connected through the lift. We will ideally have athletes build from 70-85% over the course of the 5 sets. We will then transition into the workout “Diddy Kong” that is meant to challenge more strict strength, stamina and muscular endurance in a steady couplet with the goal of building a good amount of volume here in the Dumbbell Snatch and Strict Pull-Up. The focus here will be on quality scaling options for strict pull-up strength development and then just reducing the weight or limiting the range of motion for the Snatch.

Strength:

Every 2 mins for 10 mins.

1x [ 3 Snatch Pulls + 2 Squat Snatches ], pick load

Metcon: "Diddy Kong"

As many reps as possible in 10 mins of:

12 Alternating Dumbbell Snatches, 50/35 lbs

2 Strict Pull-ups

12 Alternating Dumbbell Snatches, 50/35 lbs

4 Strict Pull-ups

12 Alternating Dumbbell Snatches, 50/35 lbs

6 Strict Pull-ups ...

Continue adding 2 Strict Pull-ups until time expires.

Accessories:

5 rounds for quality of:

8 L/8 R Banded Paloff Press + Rotations

5x [ 6 PVC Lateral Hops + 1 Box Jump, pick height ]