WOD: Wednesday 220105

Hey Matt, it has been nice to have you around the gym again. Hope to keep seeing you around.

• Points of Performance & Coaching Cues:

-Snatch: Patience on the 1st pull off the floor, then work speed through the hips. Press hard on the barbell in the receive position to keep better connection. For athletes hitting lower on thigh, “stay over the barbell longer” is an effective cue to reach better hip contact.

-Bar Facing Burpees: Today is a good day to really talk about some techniques here on how to stay close to the barbell and move fast and efficiently through them. Drop fast and limit the eccentric to the floor, then utilize belly and hip flexors to pop right back up and stay close to the bar.

• Scaling Considerations:

-Snatch Complex: For the beginner athlete, have them hit 2 high hang power snatches + 2 overhead squats to work on positions and make sure they are receiving in a good position, then stabilizing themselves before going into the overhead squat. We want to ensure that the athlete is stable overhead before receiving the barbell in a squat.

-For the conditioning piece, we could work with a dumbbell snatch instead of the barbell to keep athletes moving better if they are still having issues with the barbell or even move to a kettlebell swing, to work on hip extension and a movement that will keep the stimulus of the workout.

Weightlifting: Power Snatches, Hang Squat Snatches, and Overhead Squats

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

Every 2 mins for 12 mins.

“Guile”

Complete as many rounds as possible in 12 mins of:

9 Power Snatches, 95/65 lbs

6 Bar Facing Burpees

9 Overhead Squats, 95/65 lbs

6 Bar Facing Burpees

Accessories:

Alternate movements for 2 sets of each, resting 3 mins between rounds.

[ Overhead Lunge, 50 ft ] 1-1, using heaviest weight per set

[ Front Rack Lunge, 50 ft ] 1-1, using heaviest weight per set

[ Back Rack Lunge, 50 ft ] 1-1, using heaviest weight per set

Rest 3 mins