WOD: Monday 240708

• Coaching Notes

Today, we are getting into some good work on the Snatch with a fun little 5-4-3-2-1 of touch n go power snatches with the goal of getting up into that 90% range on our 1RM Power Snatch before moving into a fun couplet that we have done before, although for some may have been a long time ago as we did back in July of 2021. The workout is a combination of "Karen" and "Isabel" names "Karabel" with the emphasis on unbroken Wall Ball Shots and quick singles on the Snatch. The big emphasis here will be reinforcing consistent technique on the first pull off the floor for athletes as they fatigue. Pay special attention here as a coach and make sure athletes are bringing their hips down in the start position. For class management the Snatch should flow directly into the workout and we will not need much transition time into the workout. More so of a reset in weights and a bathroom break prior to starting the workout.

weightlifting:

Squat Snatch 5-4-3-2-1

Rest as needed to remain unbroken.

Start between 70-75% of 1RM Snatch and ascend by feel for the day, with a target of finishing between 90-95% of 1RM.

metcon: "Karabel"

10 rounds for time of:

3 Power Snatches, 135/95 lbs

15 Wall Balls, 20/14 lbs

Time Domain: 10:00-15:00

Time Cap: 18:00

accessories:

4 rounds for quality of:

10 L/10 R RNT Split Squats, pick load

10 Seated Barbell Good Mornings, pick load

15 Ring Hamstring Curls