WOD: Monday 211206

"Nine [Rings of Power, Sauron] gave to Mortal Men, proud and great, and so ensnared them. Long ago they fell under the dominion of the One, and they became Ringwraiths, shadows under his great Shadow, his most terrible servants", Gandalf to Frodo.

Points of Performance & Coaching Cues:

-Snatch Balance + Overhead Squat: We are really looking to work on the punch under the bar and on overhead stability and engagement in the overhead squat. Stay pressing up on the bar by focusing on pressing through the blows and shoulder blades.

-TnG Power Snatch: “Chest up, bar close.” Big key is setting yourself up on the eccentric for the next rep.

-Burpee Box Jump Overs: For those that are planning on doing the Open RX’d, we should focus on box facing burpee box jump overs, for others work on what will keep you recovered and able to hit the reps in the time domain. Fall fast and work on limiting the eccentric motion on the burpee and stay low and close to the box.

Scaling Considerations:

-For today’s snatch balance + overhead squat combo we want athletes to be working on getting more comfortable catching in the bottom of the snatch and reinforcing their overhead strength and stability. This means we want to find an option that does that . If we need to go to a snatch grip push jerk, then overhead squat let's work there. We can go to overhead lunges instead of the squat or squat to a higher box. Some athletes may just require that the heels are elevated in order to get into the squat correctly.

-For TnG Snatches today, work from the hang position instead of the ground and this should help a lot.

Weightlifting Complex: Snatch Balances and Pause Overhead Squats :

5x 1+1

70-80% 1RM Snatch

Pause Overhead Squat- 2 secs in bottom

Complete sets on a 10 min running clock.

“The Black Riders”

Every 1 min for 15 mins, alternating between:

15/11 Bike Calories

5 Power Snatches, pick load

10 Burpee Box Jump Overs, 24/20 in

Accessories :

3 rounds for quality of:

10 L/10 R Half Kneeling Kettlebell Chop + Lifts, pick load

12 Sorenson Hold Dumbbell Rows, pick load