WOD: Wednesday 231227

Merry Snatch-mas everyone!

• Coaching Notes

Today's focus is on a comprehensive workout combining weightlifting and conditioning. We'll start with a snatch complex, structured as three back-to-back 5-minute EMOMs (Every Minute on the Minute). The first 5 minutes involve a muscle snatch followed by a hang power snatch, starting at 40% of the athlete's 1-rep max squat snatch. This is immediately followed by another 5-minute EMOM featuring a power snatch and a hang squat snatch, where athletes should incrementally increase their load. The final 5-minute segment consists of 2 squat snatches, with the goal of reaching upwards of 75%+ of the 1-rep max squat snatch by the end. The initial two EMOMs are crucial for honing mechanics, timing, and speed, while the final EMOM is about integrating these elements.

Following the weightlifting segment, we transition to the conditioning workout named "Dasher." This is a timed challenge consisting of 30 hang power snatches, 30/22 calorie Echo Bike, and 30 overhead squats, with a prescribed load of 65/45lb (30/20kg). It's essential to guide athletes through this part, focusing on maintaining a steady pace and efficient movement, especially in the overhead squats. This session is not just about stamina and conditioning, but also about strategy and pacing, so encourage athletes to manage their energy effectively throughout the "Dasher."

Coaches should emphasize form and technique in the snatch complex, and ensure athletes understand the importance of gradual load increases. Adequate warm-up, particularly focusing on shoulder mobility and squat form, is vital for safety and performance. During the EMOMs, remind athletes to use the rest periods wisely to prepare for the next lift. Keep an eye on each athlete's technique, offering corrections as necessary, and provide scaling options suitable for varying skill levels.

weightlifting part 1:

Every 1 min for 5 mins.

1x [ 1 Muscle Snatch + 1 Hang Power Snatch ], pick load

weightlifting part 2:

Every 1 min for 5 mins.

1x [ 1 Power Snatch + 1 Hang Squat Snatch ], pick load

weightlifting part 3:

Every 1 min for 5 mins.

2 Squat Snatches, pick load

metcon: “dasher”

For time:

50 Hang Power Snatches, 65/45 lbs

33/25 Bike Calories

50 Overhead Squats, 65/45 lbs

Goal: 6:00-10:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Completing the barbell movements 4 sets or less

Secondary Objective: Completing the Echo Bike in 2:00 minutes or less

Accessories:

Complete as many rounds as possible in 10 mins of:

8 L/8 R Front Rack Box Step-ups, pick load

Banded Palloff Hold, L 30 secs/R 30 secs

Sled Push, pick load, 200 ft