WOD: Monday 211025

May all of your barbells feel light today. Let’s slam some bars and hit some PRs today folks!

Coaching Notes:

The stimulus for our conditioning piece today is 85-88% PE, with focus on movement quality under fatigue. For our weightlifting piece we want to work with our athletes to emphasize staying over the bar and finishing the extension on the hang squat snatch.

Scaling Considerations:

Today, when working up to our 2RM Hang Squat Snatch lets go to a hang power for athletes with moderate mobility issues. For athletes with more major issues, going to a DB snatch to limit the amount of thoracic extension needed will be effective for maintaining stimulus while progressing athletes. For the workout today, we need to focus on 3 parts for scaling. We can scale the box height and then move to scale to alternating step-ups. Next we can scale the overhead squat to overhead lunges, then to goblet squats, and for the ring muscle-ups we can utilize the seated banded ring muscle-up or a box ring muscle-up before moving to strict pull-ups and strict dips.

Weightlifting: Hang Squat Snatch : 2 Rep Max

Take 12:00 to find a tough 2RM for the day.

Building off the positional complexes we hit over the previous 3 weeks. Goal is to hit at 85-90% of 1RM snatch.

"Unagi"

6 rounds for time of:

12 Box Jump Overs, 24/20

8 Overhead Squats, 115/75 lbs

4 Ring Muscle-ups

Accessories

4 rounds for quality of:

15 Tall Kneeling Band Lat Pull Downs

Tall Kneeling Double Kettlebell Overhead Hold, pick load, 30 secs

15 Double Dumbbell Bent Over Rows, pick load