WOD: Wednesday 241204

The most appropriate name for a workout to date.

• Coaching Notes

We have a posterior chain focused day with a little Touch n' Go Power Snatch to start things off before moving into "Eruption" where we will be looking at a moderate to heavy challenge on the Deadlift combined with Box Jump Overs to work the contrast of heavy pulling off the floor with more of a plyometric conditioning effort. The goal today will be to really focus on some mechanics for the Touch n' Go Power Snatch and then go over the differences between a dynamic start and the traditional deadlift position we will be looking for in the workout.

weightlifting:

Every 2 mins for 10 mins.

5 Power Snatches, pick load

metcon: "Jump"

8 rounds for time of:

5 Deadlifts, 275/185 lbs

10 Box Jump Overs, 24/20 in

Goal: 7:00-11:00 minutes

Time Cap: 12:00 minutes

accessories:

Tabata Superman Hold

Tabata Hollow Hold

The Tabata interval is 20 secs of work followed by 10 secs of rest for 10 intervals.

Tabata score is the total reps performed in all of the intervals.