WOD: Wednesday 221005

New profile pick Korynne?

• Daily Focus

Today the focus is the snatch. We are hitting an alternating EMOM of two styles on the lift with the first 90sec station working on 2 power snatch heavy and the second station working on a snatch pull + low hang squat snatch + full snatch. The weight should be dictated by the first station with the goal of having all 5 sets at 82% or higher of 1RM power snatch. We will then get into a little shoulder and core burner with our conditioning piece. The goal here would be to stay unbroken through out with quick transitions between movements as the movements will allow for that.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Alternating Single Arm Devil Press: Chest to deck with one hand on the dumbbell and then jump feet to hands and swing the dumbbell between the legs and punch overhead before returning back to the floor and switching hands.

-Scale: Burpees + single arm hang snatch versus putting the movements together. Lighten the load to accommodate unbroken reps.

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.

-Scale: Step overs or step-ups.

American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button.

-Scale: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

Weightlifting:

Every 1:30 for 15 mins, alternating between:

2 Power Snatches, pick load

1x [ 2 Snatch Pulls + 1 Low Hang Squat Snatch + 1 Squat Snatch ], pick load

Start at ~80-82% 1RM power snatch.

MetCon: “A Series of Unfortunate Events”

Complete as many rounds as possible in 10 mins of:

4 Alternating Single Arm Devil Press, 70/50 lbs

6 Box Jump Overs, 24/20 in

10 American Kettlebell Swings, 53/35 lbs

Accessories:

3 rounds for quality of:

12 L/12 R Goblet Bulgarian Split Squats, pick load

8 L/8 R Jumping Bulgarian Split Squats

Wall Sit, 1 min