WOD: Thursday 241114

He came in with that black eye we promise.

• Coaching Notes

This workout looks like a lot to get through on paper, but the overall gist and focus will be priming the system with a really quality Power Snatch + Overhead Squat, that will take us into a heavy for the day. We will then take loads off and be in a good spot to work into Overhead Squats at a moderate load that is meant to be unbroken and we can either Squat Snatch or Power Snatch + Overhead Squat the weight when getting into the workout. This workout is a little bit of a mixture of "Nancy and Nicole" with the run into Overhead Squats and a max unbroken set of a gymnastics movement.... in this case, the Toe to Bar. The score is total reps accumulated with the Run, Power Snatch and Toe to Bar all accumulating reps. Think of each 200m run as 5 reps for our accumulated score for the day. The run is a lot less in terms of reps than time it takes to force athletes to focus on going for bigger sets on the Toe to Bar.

weightlifting:

Every 1 min for 8 mins.

1x [ 1 Power Snatch + 1 Overhead Squat ], pick load

metcon: "Saw Red"

Complete as many rounds as possible in 20 mins of:

Run, 400 m

10 Overhead Squats, 135/95 lbs

Max rep Toes-to-bars

accessories:

3 rounds for quality of:

10 Tempo Snatch Grip Romanian Deadlifts, pick load

10 Reverse Nordic Curls