WOD: Monday 250106

Starting the year off right with an all strength day.

• Coaching Notes

We are starting off the week with a combination of some specific Weightlifting work on the Snatch and continuing to build our strength progression on our Back Squat. The strength progression for the Back Squat should feel very linear and similar as we move on alternating weeks of the 5x5 variation with the more volume focused 8s and 10s we did last week. This helps to build both muscular endurance and absolute strength. Our work on the Snatch today will fall in line with the cluster set variations, except this week we are tackling Power Snatches into TnG Squat Snatches. This will be done for a total volume of 6 reps per set which will help push our “Battery” work forward as well as technical capacity in the Snatch

weightlifting:

Every 2:30 for 12:30.

3x [ 1 Power Snatch + 1 Squat Snatch ], pick load

strength: back squats

Complete sets every 2:30 mins.

Back Squat 1x5 at 75% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x5 at 80% 1RM

Back Squat 1x5 at 80% 1RM

Back Squat 1x5 at 85% 1RM

Accessories:

5 rounds for quality of:

5 L/5 R Single Arm Contralateral Box Step-ups, pick load

Suitcase Carry, pick load, L 100 ft/R 100 ft

8 Sissy Squats