WOD: Monday 240318

Another Open for the books. How did we do this year?

• Coaching Notes

We are getting into a little bit more of a barbell focused day with a Snatch complex, leading into a specific barbell and gymnastics conditioning effort with Power Snatches, Toe to Bar, and Thrusters. For the weightlifting piece we are looking to build from 70% of 1RM Snatch to around 82-85% of our 1RM over the course of 6 sets. By having the majority of our sets in the 70-80% range we are developing power, speed and technique. This percentage allows for the greatest velocity on the bar, which in turn is optimal for developing technique.

Our conditioning piece is centered around unbroken quick sets, so center our talk around getting athletes to choose a load they can stay unbroken with across all sets. We are also looking to maintain consistent times across all sets, so start set one conservatively and build effort across the 6 sets.

weightlifting:

Every 2 mins for 12 mins.

1x [ 1 Snatch + 1 Hang Snatch + 2 Overhead Squats ], pick load

Start @ 70% of 1RM and increase to a "Heavy" for the Day.

metcon: "Cycle Bar"

6 rounds, each round for time, of:

6 Power Snatches, 95/65 lbs

8 Toes-to-bars

10 Thrusters, 95/65 lbs

Go every 2:15 mins.

Accessories:

3 rounds for quality of:

10 Dumbbell Cuban Rotations, pick load

10 Dumbbell Lateral Shoulder Raises, pick load

10 L/10 R Banded Paloff Press