WOD: Monday 250324

Happy Monday! Snatch Time!

• Coaching Brief & Class Overview

Today’s session is designed to refine barbell cycling, build snatch proficiency, and develop power output under fatigue. The Squat Snatch Complex will reinforce technical consistency and positioning, while “Snatch” will demand barbell efficiency and rowing stamina in a sprint-style metcon.

Coaching Notes

Squat Snatch Complex: Prioritize bar path, snappy turnover, and a smooth receiving position. The goal is to hit 80%+ of 1RM Snatch with unbroken sets.

Power Snatch Strategy: Encourage a strong opening touch-and-go set, followed by quick singles to manage heart rate and grip fatigue.

Rowing Strategy: Athletes should push at a hard but sustainable pace (~2K-5K effort) that allows for a smooth transition back to the barbell.

Mindset Tip: Emphasize control and efficiency—this is a sprint, but technical breakdown leads to wasted energy.

Weightlifting - 12:00 to Complete

1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 70-75%

1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 70-75%

1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 70-75%

1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 80%

1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 80%

1x [ 1 Hang Squat Snatch + 1 Squat Snatch + 1 Hang Squat Snatch ], 80%+

metcon: "Snatch"

For time:

15 Power Snatches, 135/95 lbs

Row, 500 m

15 Power Snatches, 135/95 lbs

Time cap: 10 mins

Accessories:

3 rounds for quality of:

5 Banded Snatch Pulls

5 Single Leg Box Jumps, pick height

20 GHD Reverse Hypers, pick load