WOD: Monday 231030
Smile! It’s Snatch day!
• Coaching Notes
We are starting off the week and the cycle with our focal point of developing better positions from the floor with the Snatch. We are using percentages here as we know this keeps us in a range that can allow us to work on positions and speed. That is the key to the weightlifting component today, so be sure to keep overall loading moderate. For those that don't have a max we should keep loads in the 5-7 RPE range.
We will then move into a powerful triplet with the goal of reinforcing quality overhead positions by placing a greater emphasis on the Overhead Squat in this piece. We are combining the work here with Box Jump Overs and American KBS in an effort to add some accessory style movements to the Snatch in a conditioning setting. We will add volume here today and emphasize hip extension as the primary focal point.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Overhead Squat From the Floor: We can power snatch, squat snatch, or even power clean and then move the barbell to the back rack before jumping the barbell overhead into the overhead squat. 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.
-Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor. Sub Alternating Box Step-Ups or Adjust to a lower height or even lateral plate Hop overs.
-American Kettlebell Swing: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the KBS. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian KBS. After that a KB Deadlift would be the best option to limit dynamic loading.
weightlifting:
1x [ 2 Pause Snatches + 1 Snatch ] x 60%
1x [ 2 Pause Snatches + 1 Snatch ] x 60%
1x [ 1 Pause Snatch + 1 Snatch ] x 65%
1x [ 1 Pause Snatch + 1 Snatch ] x 65%
1x [ 1 Pause Snatch + 1 Snatch ] x 70%
Snatch are not touch and go.
Pause 2 seconds @ 2'' below the knee cap
metcon: "Jason"
Complete as many rounds as possible in 12 mins of:
4 Overhead Squats, 115/75 lbs
6 Box Jump Overs, 24/20 in
8 American Kettlebell Swings, 53/35 lbs
6 Overhead Squats, 115/75 lbs
6 Box Jump Overs, 24/20 in
8 American Kettlebell Swings, 53/35 lbs
8 Overhead Squats, 115/75 lbs
6 Box Jump Overs, 24/20 in
8 American Kettlebell Swings, 53/35 lbs ...
Continue adding 2 Overhead Squat reps each round until time expires.
accessories:
4 rounds for quality of:
10 L/10 R Dumbbell Bulgarian Split Squats, pick load
10 Banded Glute Ham Raises
30 Close Grip Bench Press, 45/35 lbs