WOD: Monday 210823

Welcome back to the gym Tim!

WHITEBOARD BRIEF

- Today, we are focusing on a snatch complex, that forces athletes to work on developing more power as well as speed under the bar. Because it is a complex this should still limit loads to a point that’s keeps athlete roughly in the range of 85% or lower for the overall complex. If they get higher than that we should expect their max has increased.

-Scaling Notes

For pistols we can use the same progression we hit in the warm-up with a pistol step down, heel elevated on a plate with a counter balance, a shrimp style pistol, or pistol sit to box. Otherwise scale to air squats to allow for consistent movement here on the workout. We also can scale to a jumping chest to bar to allow for athletes to move faster on the chest to bar pull-ups, move to an inverted row or move to a ring row option, but ideally we stay with a vertical pulling option for today.

Power Snatch + Hang Squat Snatch + Overhead Squat

Every 2:00, 6 Sets

1+1+2

*75%+ of snatch, (start at 75% and increase by feel)

Gatsby

5 Sets

12 Alt Pistols

12 Chest to Bar Pull-Ups

12 Box Jump Overs 24/20”

R: 60sec b/s

Time Cap= 16:00

Accessories

3 Sets, for Quality

15 Banded Hollow Body Pull-Over

10/10 Single Arm DB Bent Over Rows

10/10 Single Arm DB Trap 3 Raise w/iso hold

Banded Hollow Body Pull-Over
Single Arm DB Trap 3 Raise w/iso hold
Single Arm DB Bent Row