WODs

"Sickle and Hammer"

Context: Practice – Don’t get sloppy with the snatches in the metcon. Keep the form beautiful.

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) overhead squat for 3 reps, or perform 4 reps on the minute for 6 minutes at 50-60%

Strength: 2-2-2-2-2-2-2 power snatch or squat snatch (7 sets of 2 reps, increase weight with each set to max)

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#) or 12 with a single DB (15/30*/45)

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: 10 toes to bar, 30 cal row, 4 rounds, OR 3 sets of 8-10 narrow grip chin ups in a superset with 15 hip extensions

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