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Tuesday 1/24 WoD

23
Jan

Tuesday 1/24 WoD

STRENGTH/SKILL:
Every 90 seconds x 12: Snatch Pull + Snatch

Notes
Athletes who have an established 1RM should start at 75%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts. Do not touch-and-go between the pull and the snatch.

WOD:
21-15-9 For Time:
Burpee
Power Snatch, 95#/65#
(TIMECAP: 10:00)

SCALING GUIDE
Burpee:
– – MOD1: Squat thrust (down to top of push up then back up)
Power Snatch: Athlete should be able to work in “unbroken” singles
– – MOD1: Scale repititions/load
– – MOD2: Hang Power Snatch

 

EXTRA WORK:
1) Power Clean + Clean + Jerk 12×1 Every 90 Seconds

Notes
Athletes who have an established 1RM clean & jerk should start at 65%. Athletes who do not have an established 1RM should begin with a load which allows crisp, snappy reps with no chance of missing, and plenty of room to add load.
Add load after no fewer than two, no more than four good lifts.

2) EMOM 20, alternating:
a) 0:40 Prowler, Sled, or Plate Push, light and fast
b) 0:40 Double Unders

SCALING GUIDE
Push: Weight should be something the athlete can move at a fast pace for the duration. Force production should never become the limiting factor.
Double Under: As long as athlete can perform double unders, allow them to do so, even if their intensity will drop a bit. Scale movement to single unders.

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