WOD: Thursday 250522

• Coaching Brief & Class Overview

We are looking to tackle a fun combination of work today with the goal of tackling a weightlifting piece centered a little more around technique with the addition of a Snatch Pull to our complex and positional work both from the Low Hang and the traditional Hang. We will then plan to reduce loads and move to the Overhead Squat and Pull-Up Couplet. We are looking to reinforce overhead stability and mobility with the lighter loads on the Overhead Squat, while still pushing a higher capacity style sprinty workout with the escalating ladder of Overhead Squats and Pull-Ups. We should spend the extra time today going over pull-up mechanics and kipping dynamics in our secondary warm-up prior to getting into the workout.

weightlifting:

Every 1:30 for 15 mins.

1x [ 1 Snatch Pull + 1 Low Hang Power Snatch + 1 Hang Squat Snatch ], pick load

metcon: “Excellent!”

As many reps as possible in 7 mins of:

3 Overhead Squats, 115/75 lbs

3 Pull-ups

6 Overhead Squats, 115/75 lbs

6 Pull-ups

9 Overhead Squats, 115/75 lbs

9 Pull-ups ...

Continue adding 3 reps each round to each movement until time expires.

Accessories:

3 rounds for quality of:

12 Chest Supported Dumbbell Rows, pick load

10 Banded Y Raises

12 L/12 R Side Lying Dumbbell External Rotations, pick load