WOD: Tuesday 211019

Philip (Mr. Salt) Mortens wants you, yes you, to be in the gym Tuesday.

Coaching Notes:

Today, we are hitting a different style of oly EMOM. We will be on a 90sec clock for 8 sets, however we will start off with the first 4 sets working from the top of the knee and hitting a power snatch. Focus here is quick turnover and driving under the bar with quick feet. Then we will be moving into 4 sets from the low hang position just below the knee cap, where we will be pulling ourselves into a squat snatch. The focus here is on reaching quality hip extension, pulling under the bar, and receiving in a quality overhead squat.

We put in a technique primer today, to get athletes focused on hitting the quality positions and being snappy throughout the lift. Spending 5-7min before the weightlifting portion will really help to prime things up and get athletes focused.

Then we move into a simple, challenging AMRAP of handstand push-ups, american KBS, and box jumps. Box jumps to day are to full extension at the hip and not like a box jump over, where we want to stay low. For handstand pushups we are thinking quick unbroken sets of 5 reps.

Scaling Considerations:

We need to consider who we are scaling for today and how to best modify to get the most out of them. Athletes with overhead mobility issues whom have tight ankles may do better with raises heels or even overhead lunges as opposed to the squat. This would mean doing a power snatch for all lifts and coupling with squats with heels raised or reverse lunges. We can also sub a DB snatch modification today for those with wrist issues.

For the handstand pushups we want something simple and effective for strength development. Add an abmat or go to a tall kneeling DB strict press.

Snatch

Every 90sec, 8 Sets

Hang Power Snatch

Every 90sec, 4 Sets

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80%

% of Power Snatch

Low Hang Squat Snatch

Every 90sec, 4 Sets

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80%

2 Reps @ 80%+

Jocko

10:00 AMRAP

5 Handstand Push-Ups

10 American KBS 53/35#, 24/16kg

15 Box Jumps 24/20''

Accessories

8:00 AMRAP

10 Unbroken Z-Press 75/55

-30sec Straight Arm Plank b/s