WOD: Wednesday 220713

Coach T making sure the bar knows who is in charge around here.

• Daily Focus

Weightlifting and specifically the snatch is the focus today. We are working into a power snatch + squat snatch combo that will help develop better hip extension and turnover today. The waves will bring us up to 85% of our power snatch for the day before hitting a barbell conditioning piece that will really test the quads and our muscular endurance and output.

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• Points of Performance & Coaching Cues

Snatches: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.

Power Snatches: 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. For the hang position we want to keep the same idea but work the barbell only to the knee then back through the hip before coming overhead.

Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.

Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

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• Scaling Considerations

Power Snatches: We can move to a hang position to newer athletes and reduce the load or go to an alternating dumbbell snatch as that will be less problematic for most athletes in the overhead position.

Box Jump Overs: We can go to box step overs or move to box step-ups.

Overhead Squats: Sub overhead squats to an overhead walking lunge or a front squat as the go-to alternatives for today.

Weightlifting Pt. A:

1x [ 1 Power Snatch + 3 Squat Snatches ] @ 72%

1x [ 1 Power Snatch + 2 Squat Snatches ] @ 77%

1x [ 1 Power Snatch + 1 Squat Snatch ] @ 82%

1x [ 1 Power Snatch + 3 Squat Snatches ] @ 75%

1x [ 1 Power Snatch + 2 Squat Snatches ] @ 80%

1x [ 1 Power Snatch + 1 Squat Snatch ] @ 85%

Weightlifting Pt. B:

Snatch Pull 3-3-3-3

@ 100-105%

Metcon: ""Black Summer"

5 rounds, each round for time, of:

10 Power Snatches, 95/65 lbs

10 Box Jump Overs, 24/20 in

10 Overhead Squats, 95/65 lbs

Rest 1 min between each round.

Time domain: 1:30-2 mins per round

Time cap: 15 mins

Accessories:

4 rounds for quality of:

5 L/5 R Crossover Step-ups, pick load

Sled Push, pick load, 50 ft

Kettlebell Wall Sit, pick load, 30 secs