WOD: Wednesday 211201

How is it December already? It was just December last year!

Points of Performance & Coaching Cues:

-Snatch: Hips and torso rise at the same rate and with tension to the knee. We are looking at that back angle and watching for the athletes ability to stay over the bar, while keeping the bar close with the use of their lats.

-Run: Focus on pulling off the floor with the legs and keeping the pelvis in a neutral position underneath the torso. This will help create better core engagement, minimizing lumbar hyperextension and in turn creating greater transfer of energy for the run.

-Wall Balls: Here is where we really focus on our breath and working on mechanics in and out of the squat. If we can turn the wall ball into a rest period this workout will go very well.

Scaling Considerations:

We are working into a heavy power snatch today, so the best plan to scale athletes would be to have them work from either the high hang or hang position for those new to the lift or who have back issues.

For the conditioning piece we want movements and weights that allow for close to unbroken sets so scale accordingly. Again the hang snatch or an alternating dumbbell snatch would be effective here.

Weightlifting

Every 1 min for 10 mins: Power Snatch

1 Power Snatch, pick load

Starting at 60-70% 1RM and increase to a heavy for the day.

Rest 2 mins before the conditioning workout.

"YES"

For time:

Run, 200 m

30 Wall Balls, 20/14 lbs

15 Power Snatches, 75/55 lbs

Run, 400 m

30 Wall Balls, 20/14 lbs

15 Power Snatches, 75/55 lbs

Run, 600 m

30 Wall Balls, 20/14 lbs

15 Power Snatches, 75/55 lbs

Run, 800 m

30 Wall Balls, 20/14 lbs

15 Power Snatches, 75/55 lbs

Run, 1000 m

Accessories

For quality:

3x6 Snatch Grip Romanian Deadlifts, pick load

3x15 Ring Hamstring Curls

Max effort Weighted Sorenson Hold, 25/15 lbs