WOD: Monday 211220

“Come out to the coast, we’ll get together, have few laughs.” Die Hard, the greatest Christmas movie period.

Points of Performance & Coaching Cues:

-Hang Power Snatch: We are looking at hip extension and quick turnover with a firm punch to finish on the bar.

-Overhead Squat: Active shoulders and eyes forward with quality depth in the squat.

-Power Snatch: Eyes forward and chest up and we drive through the hips on each rep. Maintain a quality position to the floor by keeping eyes on the horizon.

-Kettlebell Swing: Tighten the belly and work to shorten the gap between the belly button and the sternum.

Scaling Considerations:

-Today the big focus will be on how to correctly scale the barbell conditioning piece. We want to ensure newer athletes are getting quality reps in here so keeping things light and working in the same rep scheme while only going to the low hang position should really help to dial things in.

-For those with mobility issues, we can modify it by going to an alternating dumbbell snatch, goblet squat, then dumbbell snatch combo to take out the issue of going into the overhead squat. If it is only a minor limitation, going to an overhead lunge can really help increase mobility and stick to a movement with a more similar pattern.

Barbell Conditioning

Every 3 mins for 15 mins:

1x [ 5 Hang Power Snatches + 5 Overhead Squats + 5 Power Snatches ], pick load

Power Snatches- touch and go

“Die Hard”

2 rounds, each round for time, of:

15/12 Bike Calories

15 American Kettlebell Swings, 53/35 lbs

15 Burpees

12/9 Bike Calories

12 American Kettlebell Swings, 53/35 lbs

12 Burpees

9/7 Bike Calories

9 American Kettlebell Swings, 53/35 lbs

9 Burpees

Rest 3 mins between each round.

Accessories:

3 rounds for quality of:

20 Alternating V-ups Hollow Hold, 10 secs

Rest 30 secs

8 L/8 R Half Kneeling Kettlebell Rotational Lifts, pick load

Half Kneeling Palloff Hold, pick load,

L 30 secs/R 30 secs

Rest 30 secs