WOD: Wednesday 230215

Assert your dominance. Muscle Snatch your rival’s 1RM Snatch.

• Daily Focus

The workout today is centered round technique with the snatch. We will first focus on speed through the middle and a quick turnover in the muscle snatch. We like to put this in frequently to challenge athletes on hip drive and learn how to connect their hip extension all the way through the drive phase past their midline with a strong finish overhead. We will then use that muscle snatch as a primer for the power snatch cycling today and get athletes to now just drop underneath the bar and punch. We are looking for some touch-and-go reps on the first set before settling into quick singles for the second and third sets. This will give athletes some practice cycling a barbell, changing weights and still maintaining pace on burpees as they move through the workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Power Snatches:

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. 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.

Singles: 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.

-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

-Scale: Scale to a traditional burpee or a box elevated burpee

weightlifting:

Every 1 min for 8 mins.

1 Muscle Snatch, pick load

Metcon: "Parlour Palm"

For time:

20 Power Snatches, 95/65 lbs

20 Bar Facing Burpees

15 Power Snatches, 135/95 lbs

15 Bar Facing Burpees

10 Power Snatches, 155/105 lbs

10 Bar Facing Burpees

Time Domain: 8-12 mins

Time Cap: 15 mins

Accessories:

4 rounds of:

15 Bent Over Reverse Flies, pick load

10 Dumbbell Cuban Rotations, pick load

Max effort Dumbbell Pinch Grip Hold, pick load