WOD: Tuesday 230502

It’s a good day to PR your Power Snatch.

• Daily Focus

Today, we are working towards a 1RM power snatch for the day, which will serve by itself as a good test of power and technical proficiency as well as a primer for the barbell conditioning piece today. The barbell conditioning piece will challenge athletes as we are moving for a heavy overhead squat from the floor. A challenge for our higher level athletes is to have this completed as either a power snatch or squat snatch on their first rep. Otherwise we will need to go over the technique of a power clean, pop to the back rack, then punch up into a behind-the-neck split jerk then overhead squat.

This will be a special challenge so know that the 15 time cap is a hard cap and going over that would be excessive as the athlete chose an incorrect load for this workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Overhead Squats: From the floor- we can power snatch, squat snatch, or even power clean and then move the barbell to the back rack before jumping the barbell overhead into the overhead squat. Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades. We can sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

weightlifting: Power snatch

Complete sets every 1:30 for 15 mins.

Set 1: 65% 1RM

Set 2: 75% 1RM

Set 3: 80% 1RM

Set 4-10: Build to 1RM for the day

metcon: "Basenji"

10 rounds for time of:

30 Double Unders

3 Overhead Squats, 185/125 lbs

Goal: sub 12 mins

Time cap: 15 mins

Accessories:

3 rounds for quality of:

10 L/10 R Kettlebell Front Rack Reverse Lunges, pick load

15 Barbell Hip Thrusts, pick load