1/15/2020: Get Strong Today

Strength:

ON A 15:00 RUNNING CLOCK...

Build to a Heavy Set of the Complex: 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

STIMULUS Our strength today is weightlifting with low volume and moderate duration. Volume is low and load should be moderate to heavy. For your experienced athletes they will focus on building to a heavy weight for the complex today. Your less experienced athletes can keep the load moderate and work on their form and positions. This should help athletes get comfortable with the snatch movement to prepare for the workout.

WOD:

EMOM x 4 MINUTES

5 Burpees

then Max Reps of Squat Snatch CFC1 (95/65) CFC2 (65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees

then Max Reps of Squat Snatch CFC1 (95/65) CFC2 (65/45)

SCALING REPS, LOADING, VOLUME... Although the reps will start to add up, the volume will stay moderate today. The focus should be on the load first. Scale down the weight to allow for athletes to perform the squat snatch. Athletes should be able to perform a set of 3-5 reps on the squat snatch. Burpees can be scaled down to 3-4 reps so that athletes can finish in :20 or less.

MOVEMENT ADJUSTMENTS... Snatch/OHS -- athletes can sub for power clean, squat clean and front squat if they cannot go overhead or lack the mobility to safely perform the snatch movement. In the squat snatch for the workout, if the athlete has trouble going from the ground they can work from the hang. Burpee -- Up-downs are a good scaling option for today. If the athlete cannot perform the burpee then slam balls will make a good sub.