WOD: Tuesday 221122

As you can tell from Tom’s expression, he is really excited for Snatches today.

• Daily Focus

Today we are building in a 10 min EMOM of 5 hang power snatch with the focus on being smooth and efficient with the barbell. The idea with the EMOM is to work on barbell cycling, position, and speed while sticking to weights that allow for a challenge and feedback. Then we will get into a challenging couplet built off last year's Open workout with the goal of challenging load and maintaining unbroken reps of 5+ for each set.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Hang Power Snatches: The focus is finding that hang position above the knee that allows for loading of the hamstrings while keeping lats tight. We will then be moving through the hip and thinking about jumping through the bar. We like to think about it as a violent brush rather than a bang on the bar.

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

-Scale: Scale to a traditional Burpee or a box elevated burpee.

Weightlifting:

Every 1 min for 10 mins.

5 Hang Power Snatches, pick load

5-70% 1RM Power Snatch

MetCon: "Rolo"

21-15-9 reps, for time of:

Deadlift, 275/185 lbs

Bar Facing Burpee

Time domain: 7-11 mins

Time cap: 12 mins

Accessories:

Complete as many rounds as possible in 8 mins of:

Planche Plank Hold, 20 secs

Star Plank Hold, L 15 secs/R 15 secs

Copenhagen Plank Hold, L 15 secs/R 15 secs

Double Kettlebell Front Rack Wall Sit, pick load, 20 secs