WOD: Monday 230116

Kyle,that fresh haircut of yours will make you much more aerodynamic for those Snatches today.

• Daily Focus

Today we are tackling the power snatch, along with specific “battery work” to reinforce mechanics within a metcon style setting. For the power snatch we should be able to hit around 90-93% of our 1RM for the 2 rep on the day. Then we will unload the bar a bit in order to keep with the idea of quick challenging singles for the 5s within the EMOM. We are combining the power snatches with rowing + box jump overs + toes-to-bars in order to create a little mixed capacity work and challenge the body to adapt to relatively high loads under fatigue (i.e. “battery work).

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• Points of Performance, Coaching Cues, & Scaling Modifications

Power 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.

-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

-Scale: 15/12 Bike Erg calories, 14/11 Ski Erg calories, or 13/10 Echo Bike calories.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Weightlifting:

Every 1:30 for 15 mins.

2 Power Snatches, pick load

Building from 60% 1RM to a 2RM for the day (not touch-and-go).

Metcon: "Life"

Every 1 min for 16 mins, alternating between:

15/12 Row Calories

5 Power Snatches, pick load

15 Box Jump Overs, 24/20 in

15 Toes-to-bars

Power Snatches- 75-80% 2RM (from today)

Accessories:

5 rounds for quality of:

16 Bent Over Kettlebell See-Saw Rows, pick load

Star Plank, L 15 secs/R 15 secs

GHD Supine Hold, 20 secs