WOD: Thursday 231207

I wish I could be this happy when rowing.

• 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.

gymnastics: 15mins

For quality: Handstand Walk Progression

metcon: "Walking on Water"

4 rounds, 3 mins each, for max distance of:

Row, 500/425 m max distance

In remaining time Handstand Walk

Rest 2 mins

Primary Objective: Accumulate maximum distance in each AMRAP.

Secondary Objective: Improve and challenge Handstand Walk proficiency.

accessories:

Every 4 mins for 16 mins do:

3 L/3 R Turkish Get-ups, pick load

5 Bench Press, pick load

7 Tempo Strict Ring Dips