WOD: Monday 210906

New member Steve looking like he’s really excited about wallballs.

WHITEBOARD BRIEF

- Coaching Notes:

Power Snatch + Squat Snatch

-The work today is meant to be building on percentages we hit the last time we touched the snatch. Focus on hip extension, vertical drive, and being smooth off the floor on the first pull.

Scaling Mods:

Snatch: Ideally work with a trainer bar from the hang position and go to 3+3 first then scale to DB Snatches as 10 Alt Reps Every 2:00, 6 Sets

Bike: Machine alternatives are listed

KBS: Russian KBS is the best alternative to limit excess lumbar extension or shoulder impingment

Wall Balls: Air Squats or Squat to Box are best alternatives today. Can sub squat jumps or goblet squats if its just the overhead movement creating issues.

Power Snatch + Squat Snatch

Every 2:00, 6 Sets

Set 1: 1+1 @ 75%

Set 2: 1+1 @ 75%

Set 3: 1+1 @ 80%

Set 4: 1+1 @ 85%

Set 5: 1+1 @ 87+%

Set 6: 1+1 @ Heavy for the Day

*based off % of Full Squat Snatch

Darkness at Noon

9:00 AMRAP

15/11 Cal Bike

15 KBS 53/35#, 24/16kg

15 Wall Balls 20/14#, 9/6kg

Accessories

5 Sets, as superset

8/8 Barbell Staggered Stance RDL

5 Dynamic Seated Broad Jump Over Bench