WOD: Monday 220516

Let’s try and fill that PR Board up with some Snatches!

• Points of Performance & Coaching Cues

-Snatches: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor, and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.

-Alternating Dumbbell Snatches: Keep the dumbbell close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep.

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• Scaling Considerations

-Snatch Complex: For the snatch complex today we can lower the weight, go to the hang position and just work on really quality positions. If the athlete has some issues with the barbell, we can move to an American kettlebell swing or skill work on the alternating dumbbell snatch (maybe going to heavier loads than they will hit in the workout).

-Alternating Dumbbell Snatches: Sub out a Russian kettlebell swing for this with overhead mobility/stability or rotator cuff issues.

-Bike Alternatives: Ideally go to a Bike Erg, then move to shuttle runs as the next go-to.

Plyometric Work:

5 rounds for quality of:

3x [ 1 Kneeling Jump + 1 Vertical Jump ]

Weightlifting:

Every 1 min for 12 mins.

1x [ 1 Power Snatch + 1 Squat Snatch ], pick load

We are now in the final weeks of our progressions and the goal is to get to something heavy today and push close to 90-95% of your power snatch 1RM as final load for the day. If you are feeling it, go for a PR.

"Shrimp Gumbo"

3 rounds, 1 min per station, for max reps of:

Alternating Dumbbell Snatch, 50/35 lbs

AbMat Sit-up Air

Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

4 rounds of:

8 Dumbbell Cuban Rotations, pick load

15 Hollow Rocks Hollow Hold, 15 secs

Max effort Double Kettlebell Overhead Hold, 53/35 lbs