WOD: Monday 220207

Missed Connections: you used to show up every Monday for the 6:15pm class. I sure do hope our paths cross once again Ramsey.

• Points of Performance & Coaching Cues

-Front Squat: Chest up, elbows through and focus on pressing up through the barbell as we accelerate out of the hole on each rep.

-Pistols: Focus on driving hips back and down, while maintaining a tall chest. We don’t want to have to completely compromise body position in order to get into the pistol squat.

-Power Snatches: Chest up eyes forward at setup of each snatch. Work on controlling the pull off the floor and then accelerating to the hip before extending and punching overhead.

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• Scaling Considerations

-Front Squats: Scale to box squats, hip thrusts, or hex bar deadlifts.

-Pistols: Watch the video and go over the scaling mods. The shrimp squat, pistol box step-downs, heel elevated pistols (with or without counterbalance). Lastly move to air squats and keep things moving quickly.

-Power Snatches: The first modification would be to reduce load, then next would be to go to the hang power snatch, lastly moving to a dumbbell snatch could be an effective scale or even a kettlebell swing.

Strength: Front Squats:

Front Squat 5-3-3-3-3

Complete sets every 2:30 for 12:30.

Set 1: 90% 5RM

Set 2: 100% 5RM

Set 3-5: Increase to 3RM

“Sgt. Doakes”

6 rounds for time of:

12 Alternating Pistols

6 Power Snatches, 135/95 lbs

Time domain: 5-9 mins

Time cap: 10 mins

Accessories

For quality:

3x5 Snatch Grip Sotts Press, pick load

3x10 L/10 R Single Leg Barbell Hip Thrusts, pick load

3x10 L/10 R Side Plank Banded Rows