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WOD - Friday, 4/27/2018

WU:
3 Hang Muscle Snatches
3 Muscle Snatches
3 Power Snatches
3 Tall Snatches
3 Snatches
x 3

A. Strength: Snatches (22:00)
With a running clock (11:00):

  • Build to a heavy Muscle Snatch (0:00-5:00) 
  • Build to a heavy Power Snatch (5:00-11:00) (6 minutes)

1 min rest (for prepping, etc.)

EMOTM 10: Snatches
2 Snatches EMOTM.

Athletes can touch and go or drop and reset. Coach/Athlete’s choice.
Start at a weight you can lift impeccably. Build throughout the EMOTM as you please. Climb to a weight that is heavier than the weight you plan on hitting in the conditioner. There should be no misses today.

 

Record heaviest lift for all 3 movements.

B. Conditioning:
Regional Online Qualifier #4
AMRAP 5
9 HSPUs
6 BFBs
3 Snatches (165/115, power or full OK)

This conditioner is only 5 minutes and should be attacked as such. Essentially, the only strategy here is to go full throttle. Movements should be scaled so there is no restriction from difficulty or weight. This workout was programmed for athletes who qualified for the regionals qualifier. For these athletes, the movements/weights are not hard as they stand alone. The challenge here is to push hard for 5 minutes. Athletes should be burning. The only place athletes might "slow down" is if they drop and go the snatches as opposed to TNG.

Extra Credit 1: 1 Mile Run

You choose the pace. (800m x 2)

Extra Credit 2: Durante’s Core

5 rounds
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds

Coach's Notes:
Just like Wednesday’s strength, athletes might learn a valuable lesson in today’s strength. Their numbers should increase significantly from movement to movement. Athletes with a discrepancy in technique will see their numbers stay the same and maybe even decrease as they move on to the next movement (especially from the power to the full snatch - or they might power then ride the squat down) . Athletes that have numbers similar from movement to movement should understand that “going heavier” is not the answer to making gainz - they need to work on their technique as proved by the fact they are strong enough to muscle or power snatch in the same weight range as their full snatch. Time working on the fundamentals of getting under the bar (tall snatches, snatch balances, sott's presses, practicing the full snatch) with light weights will benefit them much more than forcing heavy weights to just happen.

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