WOD: Tuesday 240227

I may be gone this week, but I’m always watching. Always.

• Coaching Notes

We are starting off the day with a little Power Snatch complex to target speed strength and power, while also reinforcing great technique. The goal today is to end the complex somewhere around 85-90% of your 1RM Power Snatch. Specific modifications on the day should be made for athletes new to the Snatch by keeping their position to remain above the knee. Depending on the athlete you can work from the high hang (hip) to the knee, with the primary focus on keeping the bar close, active lats, and learning to jump through the bar for proper hip contact.

We will then get into a little longer conditioning effort here on the Row, Double Under, and Hang Power Snatch piece with the focus being unbroken sets and lactate threshold aerobic development. The transition from the weightlifting portion to the conditioning effort should be natural and flowy allowing athletes to have a better understanding of the correct weight choice as well as helping to prime the system for the barbell cycling component of this workout.

Overall we are looking for about 10:00 minutes of general prep for the warm-up, then a 5-10 minute barbell primer (specific to each coach on the floor), then 10:00 minutes to build to the heavy of the day for the Power Snatch Complex. We should only need 5 minutes or so to place in a little specific primer for the workout and then let athletes get after it. This will allow enough time to clean-up and do a little cooldown or mobility.

weightlifting:

10 mins to establish a heavy single.

1x [ 1 Power Snatch + 1 Hang Power Snatch + 1 Power Snatch ]

Complex is meant to be done unbroken.

Goal = 85-90% of 1RM Power Snatch

metcon: "Counting Cards"

4 rounds for time of:

Row, 500/425 m

50 Double Unders

15 Hang Power Snatches, 95/65 lbs

Rest 1 min

Time Domain: 15:00-18:00 minutes

Time Cap: 22 Minutes

Accessories:

4 rounds for quality of:

20 Kettlebell Swings, pick load

10 Snatch Grip Romanian Deadlifts, pick load

10 Seated Calf Raises, pick load