WOD: Thursday 240411

Make sure you repeat the same scaling you did when we first did our pull up test a few weeks back.

• Coaching Notes

Today, we are tackling the Power Snatch and Power Clean on a fun 10:00 minute EMOM clock for each, done in a back to back fashion. The goal here will be to warm-up athletes and get them primed to 70% of their Power Snatch with the idea and flow of the Power Snatch transitioning easily into the Power Clean for the day. We are looking to hit a heavy single for each with the goal of finishing at or above 95% for each. Many athletes will achieve a new 1RM, but many will likely be in that range of 95-100% of their 1RM Power Snatch or Power Clean. Also, as with life, we can’t totally bank on the days that things are 100% flowing, so likely athletes will have a better day on either the Snatch or the Clean.

We will then transition into the Pull-Up re-test the goal will be to get athletes to flow from cleaning up their barbells into setting up and finding the right modification for the day on the rig. The goal with this is to have all athletes choose an option that allows them to complete it in under 8:00 minutes with the maximum cap of 10:00 minutes. This is a great stamina test that should have quite a few athletes PR’ing from week 1 of the cycle.

weightlifting part a:

Every 1 min for 10 mins.

1 Power Snatch, start @ 70%

weightlifting part b:

Every 1 min for 10 mins.

1 Power Clean, start @ 70%

gymnastics re-test:

10 rounds for time of:

7 Unbroken Chest-to-bar Pull-ups

Cap: 10:00 minutes

Accessories:

4 rounds for quality of:

12 Bent Over Reverse Flies, pick load

12 Banded Hollow Lat Pull Downs

8 L/8 R Contralateral Kettlebell Rack RNT Box Step-ups, pick load