WODs

"Sickle and Hammer"

Context:  Competition – Do not waste time between movements.

Skill Practice Warm Up: Spend 6 minutes working up to a challenging weighted strict pull up (or progression)

Strength: 1-1-1-1-1-1-1 Squat snatch or split snatch (7 sets of 1 reps, increase weight with each set) Next strength focus!

Metabolic Conditioning: “Sickle and Hammer“

7 minute AMRAP (As many rounds as possible)

8 hang power snatches (Health: 35#/45#, Athletic: 45#/65#, Performance: 65#/95#)

16 wallball

Scaling Guide: 3-7 rounds, about 1.5 min per round. Scale Up: 85#/135# bar

Coaching Tips: The first round of hang power snatches should be unbroken for just about everybody – using a hook grip will be key. Some people will benefit from doing a more narrow grip because it will tax the hands less. Be sure to throw the wall balls from the bottom of the ball and not the sides; holding the ball on the sides requires more energy, which means that the ball is farther from the target and you can’t ‘flick’ your wrists to get it even higher with less energy.

Optional ‘Cash Out’ or Hypertrophy: 8 toes to bar, 30 double unders, 4 rounds, OR 3 sets of 12 strict toes to bar in a super set with 12 banded good mornings

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