WOD: Monday 220411

A day full of Snatches just for you Brian.

• Barbell Prep

3 rounds for quality of:

3 HIgh Hang High Pulls

3 High Hang Muscle Snatches

3 Snatch Grip Push Press

3 Overhead Squats

3 Drop Snatches

3 Tall Snatches

-Our barbell prep work is meant to be a good movement basis to hit on most snatch days even on just power snatch days. This will keep movement crisp and efficient as we progress up in loads.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance & Coaching Cues

-Snatch Complex: The pause snatch high pull is meant to be a pause at just above the knee and then we want to accelerate the barbell through the hip and then keep the bar close. We will then move to the hang position at the knee and work on the bar staying close with a fast and rapid turnover. Press hard into the barbell and focus to keep shoulders engaged all the way through the overhead squat.

-Hang Snatches: This can be done from the hip or top of the knee. Work to keep the barbell close and actively receive the bar in the full squat before riding out of the squat and extending tall before starting the next rep.

-Bar Facing Burpees: Stay low and quick. Work to bring the feet as close to the bar as possible on the burpee step up or jump up before jumping over the bar and falling fast into the next rep.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

-Kneeling Jump + Vertical Jump: Sub a seated box to vertical jump or sub a banded kettlebell squat for 5 reps working on fast acceleration out of the hole.

-Snatch Complex: This is a great complex for newbies and vets to work on position, but if needed we can sub to an overhead lunge instead of squat and just do a hang snatch high pull + hang power snatch.

-Hang Squat Snatches: Sub for hang power snatches, alternating dumbbell snatches, or American kettlebell swings.

-Bar Facing Burpees: Sub regular burpees or up-downs.

Plyometrics:

5 rounds for quality of: 3x [ 1 Kneeling Jump + 1 Vertical Jump ]

Weightlifting:

Every 1:30 for 9 mins:

1x [ 1 Pause Snatch High Pull + 1 Hang Power Snatch + 1 Overhead Squat ], pick load

Starting at 70% 1RM power snatch and increasing to a heavy complex for the day.

“Sheriff Woody”

For time:

50 Hang Squat Snatches, 95/65 lbs

Every 1 min (starting at 0:00) complete: 6 Bar Facing Burpees

Time domain: 5-8 mins

Time cap: 8 mins

Accessories:

3 rounds for quality of:

8 L/8 R Single Arm Kettlebell Front Rack Box Step-ups, pick load

8 Snatch Grip Push Press, pick load