WOD: Wednesday 250409

Man barbell snatch

The best days are the all strength days.

• Coaching Brief & Class Overview

Today's session is focused on technical proficiency and strength development, beginning with a Squat Snatch Complex to refine barbell cycling and positioning under load. This will be followed by heavy back squats, reinforcing strength and control under intensity. Athletes should aim for consistent execution and confidence under the barbell.

weightlifting:

Every 2 mins for 10 mins.

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

1 Set @ 75%

2 Sets @ 80%

1 Set @ 85%

1 Set @ 85%+

strength:

Go every 3 mins.

Back Squat 1x5 at 80% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x1 at 90% 1RM

Back Squat 1x5 at 80% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x1 at 95% 1RM

Accessories:

3 rounds for quality of:

5 L/5 R Single Leg Lateral Box Jumps, pick height

15 Weighted Hip Extensions, pick load Sorenson Hold, 45 secs

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