WOD: Monday 240819

• Coaching Notes

The focus today will be on the technical capacity of the snatch and really dialing things in from a coaching point of view. The primary emphasis will be the high hang position and really hitting full extension and speed underneath the bar into a solid receiving position. Spend extra attention here when dealing with athletes and cueing them into the correct positions. The percentages today are in that technically challenging range of 65-75% to keep speed and form as the highest priority. If percentages need to stay lower in order to keep technical capacity that would be the recommendation.

weightlifting:

Every 2 mins for 10 mins.

3-Position Squat Snatch, pick load

Min 1: 65% 1RM Squat Snatch

Min 2: 70%

Min 3: 70%

Min 4: 75%

Min 5: 75%

metcon: "Commodus"

For time:

12 Devil Press, 50/35 lbs

75 Double Unders

9 Devil Press, 50/35 lbs

75 Double Unders

7 Devil Press, 50/35 lbs

75 Double Unders

Time cap: 12 mins

accessories:

6 rounds for quality of:

Parallette L-Sit Hold, 15 secs

6 L/6 R Single Leg Hip Thrusts, pick load

Rest 30 secs