WOD: Friday 250516

Welcome to the Blog Coach Dave!

• Coaching Brief & Class Overview

The session today is focused on building technique and speed in the Hang Power Snatch. We will be tackling a 10:00 EMOM on the Hang Power Snatch with the target of staying between 60-65% to really reinforce form and speed of the lift from the knee through the hip. We will work for speed transfer through the hips in the catch. We will accumulate 30 quality reps over the course of the 10:00 EMOM. For those that don't know percentages, we should be thinking about a weight that feels moderate, provides good feedback, but speed on the bar remains snappy.

For the conditioning piece, this one is simple and effective. A classic triplet of Handstand Push-Ups, Dumbbell Snatch, and Box Jump Overs. The focus here is a cyclical density piece to reinforce the punch overhead and hip extension that we targeted with our Hang Power Snatch in the Weightlifting piece.

weightlifting:

Every 1 min for 10 mins.

3 Hang Power Snatches, pick load

@ 60-65%

metcon: "Drop it Like it's Hot"

Complete as many rounds as possible in 10 mins of:

5 Strict Handstand Push-ups

10 Alternating Dumbbell Snatches, 50/35 lbs

10 Box Jump Overs, 24/20 in

Accessories:

5 rounds for quality of:

5 Strict Dips

10 Dumbbell Bench Press, pick load

10 L/10 R Half Kneeling Banded Side Chops