WOD: Tuesday 221220

• Daily Focus

We are taking a heavy emphasis on the snatch today with a good thorough warm-up and then skill work/transfer exercises before moving into a 10 min EMOM that is focused on technical loads performed perfected. The idea is to build solid repetition, focus on keeping the barbell close, and working for quick feet! We will then target a burner of an interval workout that should really take no time to transition to after the barbell EMOM work.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

200 m =

15/12 Row/Ski Erg/Bike Erg Calories

13/9 Echo Bike Calories

14/11 Assault Bike Calorie

20/16 Airdyne Calories

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

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

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

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.

-Scale: American kettlebell swings or alternating dumbbell snatches.

weightlifting:

Every 1 min for 10 mins.

1x [ 2 Hang Power Snatches + 1 Hang Squat Snatch ], pick load

Start at 60% 1RM of your limiting lift.

metcon: "Mrs. Bing"

4 rounds, each round for time, of:

Run, 200 m

12 Toes-to-bars

8 Lateral Bar Burpees

12 Hang Power Snatches, 75/55 lbs

8 Lateral Bar Burpees

Go every 5 mins.

Goal: ~3 mins-3:30 per round

Accessories:

Complete as many rounds as possible in 12 mins of:

Sorenson Hold, 45 secs

Kettlebell Overhead Carry, pick load, 50 ft

GHD Supine Hold, 30 secs

Side Plank Hold, L 30 secs/R 30 secs