WOD: Friday 250131

• Coaching Notes

Today’s training combines a focus on Olympic weightlifting technique and strength followed by a high-intensity chipper workout. We'll build efficiency and confidence in the Squat Snatch, then transition to the conditioning piece, "Mewtwo", to test stamina, pacing, and mental toughness. The focus will be on developing the Snatch today and spending more time there, while just going through touches on movement modifications and scaling for Chest to Bar Pull-Ups and Wall Balls.

weightlifting:

Every 1:30 for 12 mins.

1x [ 1 Snatch Pull + 1 Squat Snatch ], @ 75%+ 1RM Snatch.

metcon: "Mewtwo"

For time:

60 Wall Balls, 20/14 lbs

45 Chest-to-bar Pull-ups

30 Power Snatches, 135/95 lbs

Goal: 8:00 - 13:00

Time Cap: 15:00

Accessories:

3 rounds for quality of:

10 Feet Elevated Ring Rows

12 Dumbbell Zottman Curls, pick load

Weighted Wall Sit, pick load, 40 secs