WOD: Thursday 240530

• Coaching Notes

The focus is on the barbell today and leaning into the teaching components of all things “Snatch”. The initial focus for the warm-up is to have a full 20 minutes of progressively building the body into the ranges of motion needed for the Snatch as well as allowing athletes some time to build to 80% of their Power Snatch. Understandably newer athletes to lift will get there sooner, but need more assistance, whereas more skilled athletes will need the time to build to the progressively higher loads along with some small technique fixes. Areas for newbies will be hip extension and a fast turnover as the primary emphasis along with hip contact. For more experienced athletes, teaching patience and staying over the bar longer to really generate that power will be the key component that we should be looking at from a coaches perspective.

metcon: "Northern Wind"

As many reps as possible in 20 mins of:

Row, 450/400 m

Run, 300 m

Handstand Walk, 15 ft

5 Strict Pull-ups

Row, 450/400 m

Run, 300 m

Handstand Walk, 15 ft

8/7 Strict Pull-ups

Row, 450/400 m

Run, 300 m

Handstand Walk, 15 ft

11/9 Strict Pull-ups ...

Continue adding 3/2 Strict Pull-up reps each round until time expires.

Accessories:

4 rounds for quality of:

Ring Plank Hold, 30 secs

Rest 15 secs

15 L/15 R Hammer Curls, pick load

Rest 15 secs

Wall Facing Single Arm Handstand Hold, L 15 secs/R 15 secs

Rest 15 secs

Supinated Chin Over Bar Hold, 20 secs

Rest 1 min