WOD: Wednesday 240529

• Coaching Notes

The focus is on the barbell today and leaning into the teaching components of all things “Snatch”. The initial focus for the warm-up is to have a full 20 minutes of progressively building the body into the ranges of motion needed for the Snatch as well as allowing athletes some time to build to 80% of their Power Snatch. Understandably newer athletes to lift will get there sooner, but need more assistance, whereas more skilled athletes will need the time to build to the progressively higher loads along with some small technique fixes. Areas for newbies will be hip extension and a fast turnover as the primary emphasis along with hip contact. For more experienced athletes, teaching patience and staying over the bar longer to really generate that power will be the key component that we should be looking at from a coaches perspective.

weightlifting:

Every 2 mins for 10 mins.

1x [ 2 Hang Power Snatches + 1 Squat Snatch ]

Perform all sets between 80-90% of 1RM Power Snatch.

metcon: "Momentum"

7 rounds for time of:

7 Hang Power Snatches, 95/65 lbs

9 Push Press, 95/65 lbs

35 Double Unders

Goal: 7:00-11:00

Time Cap: 12:00

Accessories:

5 rounds for quality of:

5 Single Arm Dumbbell Shoulder-to-Overheads, pick load

Single Arm Dumbbell Overhead Carry, pick load, 50 ft

5 Single Arm Dumbbell Shoulder-to-Overheads, pick load

Single Arm Dumbbell Overhead Carry, pick load, 50 ft

Rest 30 secs

Weighted Wall Sit, pick load, 30 secs

Rest 1 min