Friday 1.29.16 WOD NOTES

Max Effort Upper
Mobility: 5min

Coaches choice

Dynamic Warm Up: 5min

Strength: 12min

Muscle Snatch (Heavy single)
**focus on extension and lock out
Complete as 12min EMOM. This will help Athletes keep on task.
Min 1-4 Warm Up sets, 3-4 reps EMOM , less than 50%
Min 4-8 Build to 80% 1-2 reps EMOM, barbell speed still fast
Min 8-12 Hit new 1RM, 1 rep EMOM to find 1RM
The muscle snatch is a great tool at lighter weights for Athletes to learn the proper mechanics of the 3rd pull. As heavier weights the muscle snatch strengthen the turnover.
The bar will come from the floor, make sure that Athletes elbows are positioned accurately, internally rotated. At this point the Athlete will perform normal snatch mechanics reaching upward extension of the body. Instead of repositioning the feet to receive the barbell the athlete will lock out the knees and hips keeping the body extended. The elbows will travel high and never back, watch for the elbows not reaching max height and the athlete pressing the bar to extension.

WOD: 25min

“Dawson’s Creek”
5 Rounds
50 Dubs (x3)
25 K2E
20sec. OH Barbell Hold (185,135,155,115)
**25in time cap
This WOD is modeled after hero WOD “Paul”. Although Dubs and K2E will be time consuming the barbell lock out will be the most taxing. Athletes will need to perform a clean and jerk to lock out the barbell overhead. Make Athletes aware of how to bail and where to land their barbell. Run all available clocks so Athletes can see time without turning head.

Cool Down Stretch: 2-3min

$ Out

50 Cal Assault Bike as fast as possible