WOD: Monday 211213

Face of determination. Exactly what is need to get a new Snatch 1RM.

Points of Performance & Coaching Cues:

Snatch: Stay over the bar with weight evenly distributed about the foot. Focus on driving up and through the bar, then pulling under and around the bar with a strong punch to receive the bar in the whole. For touch and go reps remember to keep eyes out in front of you as you drop hips and touch the bar to the ground.

Double Unders: Eyes 4 ft out in front of you and down, to allow for consistent focal point.

Scaling Considerations:

-We are working on a technical lift here today, so finding the correct scaling modification that allows for consistency, form, and for each athlete to feel successful is paramount. For the Oly section it would be beneficial to increase the reps and keep athletes at a hang power snatch to allow for progression of the movement and possibly have them just hit 3 reps building across for the 10 sets on the 75 secs clock, then for the EMOM drop to something that is a little less and just hit 1-2 reps.

-For the AMRAP, we should first work into singles for athletes that don’t have double unders, but if athletes want to practice today, have it be 20 secs of practice then back to the snatches.

Weightlifting A: Power Snatch & Squat Snatch:

Every 1:15 for 12:30: Power Snatches and Squat Snatches

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

Start at 60-70% 1RM power snatch and increase to a heavy set of the complex.

Weightlifting B:

Every 1 min for 5 mins: Squat Snatch

1 Squat Snatch, pick load Every 1 min for 5 mins.

Start at your heavy complex weight from above and either go for a max or stay at a heavy load for 5 singles.

“I Need a Doctor”

AMRAP 7 mins:

15 Power Snatches, 75/55 lbs

30 Double Unders

Goal: 4+ rounds

Accessories:

3 rounds for quality of:

8 Cuban Rotations, pick load

8 Dumbbell Lateral Raises, pick load

8 Maltese Raises, pick load