WOD: Thursday 241003

Ahh beans, it’s Snatchballs all over again.

•Coaching Notes

All I gotta say is today is a fun one. We are going to get into some consistency on the Snatches today with the Snatch Pull + Squat Snatch building from 70% with the goal of getting into the 85% range of our 1RM before adjusting loads and bringing things back down to a manageable weight for the metcon piece where we will be tackling a leg stamina blaster of a workout with "Achilles Heel". The main focus here will be having athletes focus on consistent singles throughout and unbroken Wall Balls. Expectations for scaling here will be to move to a Power Snatch, Power Cleans, or Alternating Dumbbell Snatch for 6 Reps as a good alternative for those athletes that won't be able to fully express themselves in a workout with the Squat Snatch.

strength:

Every 1 min for 10 mins.

1x [ 1 Snatch Pull + 1 Squat Snatch ], pick load

Perform @ 70%+ of 1RM Snatch.

metcon: "Achilles Heel"

10 rounds for time of:

3 Squat Snatches, 135/95 lbs

10 Wall Balls, 20/14 lbs, 10/9 ft

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

accessories:

4 rounds for quality of:

Reverse Sled Drag, pick load, 100 ft

15 L/15 R Banded Terminal Knee Extensions

Weighted Wall Sit, pick load, 30 secs