WOD: Monday 240902

Happy Labor Day!

• Coaching Notes

We have a barbell focused day today with added coordination and midline control. The focus here will be to work athletes into a very specific warm-up that will lead directly into the complex work to start the day. We are planning on using this more of a primer for the day than a full weightlifting piece. The 16:00 EMOM is the focus and will be challenging if you get to weights that do challenge you in the 70-80% range. Eight reps for the total complex is a big challenge and will create quite the stimulus. The goal here is to have a Toe to Bar number that all can get done in 3 sets or less before progressing into the Dumbbell Split Snatch for some added coordination and stability work that reinforces hip extension and keeping the bar close in our complex. We added on that rest minute today for adjustment of loading and a refocus of our energy.

weightlifting: 10mins to build

4-6 Quality Working Set of Complex, Building Loads

Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Hang Squat Snatch

Ideally start with an empty barbell for the first set, then add light loads to prime

the system and build into the workout.

metcon: "Timon"

16:00 EMOM

Min 1: 3 Hang Squat Snatch + 5 Overhead Squat

Min 2: 12 Toe to Bar

Min 3: 6/6 Dumbbell Hang Split Snatch

Min 4: Rest

Hang Snatch + Overhead Squat Complex @ 70%+ of 1RM Snatch % based on Snatch

Dumbbell Load: 50/35lb, 22.5/15kg

accessories:

For Quality:

12:00 EMOM

Minute 1 - :25/:25 Side Plank Rotations

Minute 2 - 4/4/4 Banded Chop (High, Mid, Low) Each Side

Minute 3 - 6 Rotational Broad Jump (3 Each Direction)