WOD: Tuesday 220906

Paused Front Squats are the best. So much time under the barbell to think about all of the choices you made that lead you to this exact moment in life.

• Daily Focus

We are getting after a 1RM pause front squat today. This is worked into a 10 min EMOM. The goal should be to start at around 70% 1RM and then increase to a max for the day. Goal is to work on quality positions and hold tension in the bottom of the squat. Do not relax into the pause, but keep a solid front rack position with core control. We will then be hitting a higher volume workout today with a little triplet of alternating dumbbell snatches, step overs, and wall balls. Expect a high amount of fatigue through the midline and quads in this one! Talk to your athletes about what sets and reps they should hold in order to get the most out of this workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Alternating Dumbbell Snatches: Keep the dumbbell close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep.

-Scale: Lighten the load first, then move to a hang dumbbell snatch.

Single Dumbbell Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step overs. Work to hold the dumbbell at the side or on the shoulder and see what is the most effective for each athlete.

-Scale: Lighten the load or just go to alternating step-ups with bodyweight.

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

Strength:

Every 1 min for 10 mins.

1 Pause Front Squat, pick load

Pause 2 secs in the bottom. Start at 70% 1RM and increase to a max for the day.

MetCon: "I've Got News For You"

Complete as many rounds as possible in 12 mins of:

20 Alternating Dumbbell Snatches, 50/35 lbs

20 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

20 Wall Balls, 20/14 lbs

Goal: ~3+ rounds

Accessories:

4 rounds for quality of:

12 Plate Front Raises, pick load

10 Reverse Nordic Curls, pick load