WOD: Monday 230424

Happy Monday! Let’s celebrate with some weightlifting!

• Daily Focus

Today we are tackling a quality snatch complex to start the day with the focus on the hang position. We really want to work on leveraging our body over the bar and driving the bar back into the body while keeping the lats tight to keep the bar close as we reach full extension and move under the bar in the third pull. We have added on a variation for competitors or higher level lifters of finishing with a snatch balance while most athletes will end the complex with an overhead squat today. We will then move into a high capacity couplet with the goal of challenging stability and control under fatigue in the overhead squat. We also want to challenge athletes to hang onto big sets in the pull-ups today, so going over the kip swing and butterfly would be an awesome addition today if you have time and can go over skills here. Otherwise talk through scaling options that would be appropriate for athletes.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades. We can sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout. We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub or even for level 1 to move to jumping pull-ups.

weightlifting:

Every 2:15 x 6 sets

1x [ 2 Hang Snatches + 1 Overhead Squat ]

Starting at 80% of your 1RM snatch and increasing load each set after.

metcon: "Smooth Criminal"

6-12-18-24 reps, for time of:

Overhead Squat, 95/65 lbs

Pull-up

Time domain: 5-8 mins

Time cap: 12 mins

Accessories:

4 rounds for quality of:

10 L/10 R Single Arm Dumbbell Chainsaw Rows, pick load

10 Reverse Nordics

10 Wall Anterior Tibialis Raises

Chest-to-rings Hold, 20 secs