Coaches Notes
Performance and Fitness
WOD 1
If you are wanting to develop pulling power choose Power Snatch. If you want to work on efficiency of the full movement then choose Squat Snatch. Either way, use this as an opportunity to make use of all the positioning and technique work we’ve been practicing over the last few weeks.
Focus on maintaining FORM under intensity.
WOD 2
There is a 3-minute rest incorporated into the WOD which means you will only have 15 minutes of work time. With a long recovery mid-workout, the aim here is to maintain a fast pace on each couplet and to keep rest between reps/sets minimal. Go hard!
Performance
WOD 1
EMOM4
6 Snatch @60%
2 Minutes Rest
EMOM4
4 Snatches @70%
2 Minute Rest
EMOM4
2 Snatches @80%
WOD 2
For Time
21 – 15 – 9
AKB Swings @24/16
Burpee
3 Minute Rest between rounds
15 – 12 – 9 – 6
Wall Balls @9/6
BJO @24/20”
18 Minute Time Cap
Fitness
WOD 1
EMOM4
6 Snatch @Moderate
2 Minutes Rest
EMOM4
4 Snatches @Mod-Heavy
2 Minute Rest
EMOM4
2 Snatches @Heavy
WOD 2
For Time
21 – 15 – 9
AKB Swings @20/12
Burpee
3 Minute Rest between rounds
15 – 12 – 9 – 6
Wall Balls @7/5
BJO @24/20”
18 Minute Time Cap
HOME WOD
For Time
7 Rounds
10 Alt DB Snatch
10 V-Ups
30 DU/SU
2 Minute Rest
5 Rounds
10 Alt DB Snatch
10 V-Ups
30 DU/SU
2 Minute Rest
3 Rounds
10 Alt DB Snatch
10 V-Ups
30 DU/SU
25 Minute Time Cap