WOD: Thursday 231130

Ha ha, alright 2023 you can slow down now. No need to get into the last month this quickly.

• Coaching Notes

We are tackling a Squat Snatch ladder in the same fashion that we tackled the Clean and Jerk work earlier in the week in order to continually progress the movements and have athletes have the time to hit more reps at above 70%. The percentage range is useful here as 70-80% provides optimal feedback to develop the most power and speed while also developing mechanics. It is our jobs as coaches today to spend the time working on the little pieces that will help athletes feel more confident in these lifts and have them progress towards the heavier loads as long as their mechanics are remaining consistent.

We will then move into a little sprint couplet that works as a great sprint style workout as well as accessory movement to the Snatch. The alternating DB Snatch is meant to be a load that can be done unbroken along with quick Box jumps to really keep the pace high here as a fun finisher to the Squat Snatch.

weightlifting:

Every 8 mins for 16 mins do:

6 Squat Snatches, 70% 1RM

4 Squat Snatches, 75% 1RM

2 Squat Snatches, 80% 1RM

metcon: "Up to Speed"

22-16-10 reps, for time of:

Alternating Dumbbell Snatch, 50/35 lbs

Box Jump, 24/20 in

Goal: 4:00-7:00 minutes

Time Cap: 8:00 minutes

Primary Objective: Unbroken Alternating DB Snatch

Secondary Objective: Achieve fastest overall time

accessories Part a:

1x [ 1 Snatch High Pull + 3 Floating Snatch High Pulls ]

1x [ 1 Snatch High Pull + 3 Floating Snatch High Pulls ]

1x [ 1 Snatch High Pull + 3 Floating Snatch High Pulls ]

1x [ 1 Snatch High Pull + 3 Floating Snatch High Pulls ]

Holding 85-90% of your 1RM Snatch

accessories Part B:

3 rounds for quality of:

8 L/8 R Single Leg Barbell Hip Thrusts, pick load

8 Romanian Deadlifts, pick load