WOD: Thursday 240523

Getting really specific with double under reps today.

• Coaching Notes

The focus today will be to get athletes ready to tackle the Hang Power Snatches and get them up to 80% on the bar with the goal of completing each set at 80-85%. We are looking to dial in hip extension, speed and power, as well as a quality transition into the catch position for the Hang Power Snatch. This weight should be challenging, but if we fail it’s only because we received in a Squat Snatch rather than just going wider and wider with the feet. The transition to the main conditioning workout should not be too time intensive as it is a simple 18:00 minute AMRAP with the focus on muscular stamina and interference. The Double Unders and Wall Balls will provide a nice little quad pump, while the Dubs mixed with the Wall Walks will blast the shoulders, especially in combination with Wall Balls. Set athletes up for success by following the warm-up protocol then going through your own specific barbell prep prior to the workout.

weightlifting:

Every 2 mins for 12 mins.

3 Hang Power Snatches, pick load

Perform all sets between 75-85% of 1RM Power Snatch

metcon: "Storm"

Complete as many rounds as possible in 18 mins of:

3 Wall Walks

21 Wall Balls, 20/14 lbs

63 Double Unders

Accessories:

4 rounds for quality of:

10 L/10 R Side Plank Clam Shells

Horse Stance Hold, pick load, 30 secs

10 Reverse Nordic Curls