WOD: Wednesday 220504

Snatch day, everyone’s favorite day right behind bench day (May the 4th be with you all today). .

• Points of Performance & Coaching Cues

-Power Snatches: We want to see a big aggressive drive through the barbell and firm punch overhead in the receiving position. Keep the bar close and work on a fast turnover.

-Power Snatch Cycling: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor.

-Bar Facing Burpees: Work on the single leg up to the bar with a hop skip and two foot takeoff over the bar, stay low and close to the bar as we progress to the floor and hit the next burpee.

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• Scaling Considerations

-Power Snatches: We can move to a hang power snatch variation as the go to in order to progress the form and have athletes still stick with the snatch. Or we could move to dumbbell snatch or American kettlebell swing to limit the use of the barbell if that is a limitation.

Plyometrics:

Depth Jump + Broad Jumps 6x3 Rest 1 min between sets.

Weightlifting:

Power Snatch 5-5-4-4-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

"Phil & Stu"

For time:

0:00-3:00:

30 Power Snatches,

75/55 lbs

3:00-6:00:

20 Bar Facing Burpees

6:00-9:00:

20 Power Snatches, 95/65 lbs

9:00-12:00:

30 Bar Facing Burpees

Accessories:

5 rounds for quality of:

6 L/6 R Bulgarian Split Squats, pick load

12 Ring Hamstring Curls