WOD: Wednesday 220309

Good to see you and the VOMITS crew back in the gym again Hippy.

• Primer

For quality:

Coach Led Practice (5 mins) - 2-3 rounds of:

3 High Hang Muscle Snatches

3 Snatch Grip Push Press

3 Overhead Squats

3 Drop Snatches

3 Tall Snatches

-This is a specific barbell primer that we want coaches to hit before we start loading the bar today.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance & Coaching Cues

-Snatches: Be patient off the floor and work to stay over the bar at the hang position. Work to bring the bar into the body by keeping the lats tight and stay aggressive with our hip extension and pulling under the bar.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

-Snatches: For our newer athletes lets move to the hang positions and possibly just keep them to a hang power position to really help them understand the snatch and feel successful.

-GHD Sit-ups: A weighted sit-up or v-up is a great alternative for those with back issues or if you are unable to fit them in your class setting.

-Burpee Box Jumps: Adjusting to a step-up variation will fix a lot of issues here and even going to a no-push-up burpee can help a lot.

Weightlifting (20:00 Running Clock)

Snatch

3 Sets

3 Reps @ 70%

R: 45sec

3 Reps @ 75%

R: 45sec

2 Reps @ 80%

R: 60sec

1 Rep @ 82%+

R: 2:00 b/s

Conditioning

"Sirens of Titan"

12:00 AMRAP

15 Push-Ups

20 GHD Sit-Ups or Weighted Sit-Ups 25/15#, 12/7kg

10 Burpee Box Jump Overs 24/20''

15/11 Cal Bike

Accessories

4 Sets, For Quality

Max Unbroken Strict Handstand Push-Ups

20 Banded Face Pulls

50ft Dual KB OH Carry

:40sec Weighted Sorenson Hold