WOD: Wednesday 220223

Hope the ankle is doing better Scott, and we see you at the 7:30am class again soon.

• Points of Performance & Coaching Cues

-Power Snatches: We are looking for one fluid movement from the floor to overhead with great movement through the body and the bar close as we extend and jump through the barbell. Work on having a quick turnover and quick feet.

-Bar Facing Burpees: Stay low and close to the bar as we move through the burpees. Work to breathe and fall fast in order to pick up the pace.

-Wall Balls: Elbows in front of the body, hands

underneath the ball, and the ball directly in front of the face. Breathe out when the wall ball is thrown and breathe in as the ball comes back to the body.

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• Scaling Considerations

-Power Snatches: For the 1RM lets move to a hang power snatch for 3-5 reps for newer athletes. For the conditioning piece add reps and keep at a hang power snatch as well.

-Wall Balls: Air squats or lighten the load.

-Bar Facing Burpees: Let’s go to traditional burpees instead of bar facing burpees.

Strength: 1RM Power Snatch

Take 10 mins to find a heavy single for the day.

The goal today is to hit something at 90+% of your 1RM power snatch.

If you are feeling it, let it ride and go for a new 1RM.

"Mean Streets"

4 rounds, 3:30 each, for max reps of:

10 Power Snatches, 95/65 lbs

12 Bar Facing Burpees

18 Wall Balls, 20/14 lbs

Max reps in remaining time Bar Facing Burpees

Rest 1:30 between each round.

This workout is a classic conditioning piece that will hit a lot of movements and feel a lot like an Open style workout. The goal for this is to get close to 15+ bar facing burpees in the remaining time.

Accessories

4 rounds for max reps of:

20 Single Dumbbell Box Step Overs, pick load

Rest 30 secs

16 Alternating Dumbbell Snatches, pick load

Rest 30 secs