WODs

"Parting Shots"

Context: Practice – Why the pause snatch is so good for correcting snatch technique.

Skill Practice Warm Up: Spend 8 minutes working up to a challenging pause squat snatch/halting snatch (pause 3 seconds just below the knee) plus overhead squat. Pause for 3 seconds at the bottom of each squat.

Metabolic Conditioning: “Parting Shots”

20 minute AMRAP (As many rounds as possible)

400m run OR 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle

80′ Overhead plate carry (Health: 10#/15#, Athletic: 15#/25#, Performance: 25#/45#)

15 box jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/ 24”)

Kipping Ring dip (Health: 10 ring push-ups, Athletic: 5/ 7 reps, Performance: 7/10 reps)

Scaling Guide: 3 – 6 rounds, about 4 minutes per round. Scale Up: 3/5 muscle ups instead of ring dips.

Coaching Tips: Push the pace on the run because you should be able to catch your breath a bit during the overhead carries. Make sure you keep your thumb under the plate as you carry it so you don’t accidentally drop it on your head. Take your time on the box jumps, but do ‘big’ sets on the ring dips. Remember that this is a ‘long-ish’ workout, so avoid going too fast in the earlier rounds!

 

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