WOD: Wednesday 250305

• Teaching Notes

In the present day’s session begins with a technical weightlifting complicated, specializing in barbell biking effectivity, overhead stability, and receiving positions within the snatch. Athletes will carry out a Energy Snatch + Overhead Squat, relaxation briefly, and observe up with a Squat Snatch each 3:00 for five units, beginning at 70% and growing load. Key teaching factors embody aggressive hip extension, sustaining a powerful overhead place, and constant footwork to strengthen correct positioning. The aim is to construct confidence underneath the bar whereas reinforcing motion high quality at average to heavy masses.

We then transfer into “Finish Occasions,” a quick and intense barbell dash testing energy output, effectivity underneath fatigue, and grit. The exercise begins with a fast 10 burpees into high-volume barbell biking at a lighter weight (95/65 lb), adopted by one other dash of burpees earlier than a 2:00 relaxation reset. Athletes will then sort out heavier energy snatches (135/95 lb), paired with an elevated burpee quantity (20 reps), requiring sensible pacing and barbell management. Teaching emphasis must be on quick, environment friendly transitions, managing grip fatigue, and guaranteeing secure and robust pulls on the heavier weight. Encourage athletes to maneuver aggressively within the first half however preserve sufficient to deal with the heavier barbell with confidence. The ultimate snatches must be robust, clean singles, and the final burpees must be a closing push to the end.

This exercise is all about depth and barbell proficiency underneath duress—remind athletes to remain disciplined on motion high quality early to allow them to assault the end with energy!

weightlifting:

Each 3 minutes for 15 minutes.

1x [ 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch ], decide load

We want to begin at 70% of our 1RM Energy Snatch as we speak and construct to one thing that’s technically heavy, ideally within the vary of 80-85% of your 1RM.