• Teaching Notes
We’re tackling a bit Energy Snatch EMOM with the main focus of constructing as much as a Heavy Single for the Day. The aim right here is to deal with a high quality set-up place, driving via the barbell with a vertical soar via the barbell on the hip, then protecting the barbell near the physique and dealing into a quick turnover and punch underneath the bar to obtain the bar with a powerful lively shoulder place. We should always be capable of construct to round 90%+ at this time for the Heavy Single earlier than shifting into the principle exercise the place we are going to simply cut back masses to our working weight after which make sure that the room is set-up accordingly to deal with the chipper. Observe within the class administration and timing part under that we discuss attempting to set the chipper up like an out and again type. This may facilitate higher class administration slightly than simply letting your athletes have a free for all.
weightlifting
Each 1 min for 10 minutes.
1 Energy Snatch, choose load
Begin at 60% of 1RM and enhance to heavy for the day.
metcon: “Chip”
For time:
10 Wall Walks
30 Energy Snatches, 135/95 lbs
50 Field Soar Overs, 24/20 in
70 Deadlifts, 135/95 lbs
90 Double Unders
Time Area: 12:00-16:00 minutes
Time Cap: 20 minutes
Equipment:
4 rounds for high quality of:
8 L/8 R Staggered Stance Dumbbell Romanian Deadlifts, choose load
8 L/8 R Single Leg Slider Hamstring Curls
Paloff Maintain, L 30 secs/R 30 secs
