WOD: Saturday 230107

Have a great weekend folks!

Workout Notes:

• Daily Focus

We are tackling a fun 3 person team workout with the goal of getting athletes to work for hard challenging sets with full recovery periods between sets. We ideally would like to see athletes hit everything evenly across in order to keep the work equal, but are allowing for an unequal distribution of reps if need be in order to get the workout done in the most efficient way possible. What this allows for is a little more strategy and competition between teams.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. For the hang position we want to keep the same idea but work the barbell only to the knee then back through the hip before coming overhead.

-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.

metcon: "Deep Cover"

Teams of 3, for time:

90 Echo Bike Calories

-- then --

3 rounds of:

30 Power Snatches, 135/95 lbs

30 Burpee Box Jump Overs, 24/20 in

-- then --

90 Echo Bike Calories

Time domain: 22-30 mins

Time cap: 30 mins

Accessories:

4 rounds for quality of:

6 Cuban Rotations, pick load

8 L/8 R Single Arm Upright Rows, pick load

12 Batwing Rows, pick load