WoD 30.10.18

Weightlifting/Skill
A.
Level 2
Every 1:30 x 5
Hang snatch high pull + hang snatch Below knees
immediately followed by:
Every 1:30 x 5
Hang snatch Above knees+ Hang Snatch Below Knees
Level 1
7:30min work together w/coach to learn proper mechanics of Snatch Balance
immediately followed by:
Every 1:30 x 5
3 Snatch Balance

B.
L2 Rx+ :
3 rounds for quality
0-1: 3-8 R mu
1-2: 6-9 Strict hspu+6-9 kipping Hspu
2-3: 25-30 air squat
3-4: 75Du or 50 or 35 or 20 or 15
4-5 : rest

L2 Rx , L1 :
3 rounds for quality
0-1: 8-14 Dips
1-2: 7-12 Floor Hspu or 5-9 Box Hspu. – If you need more than 1 ambat to perform hspu don’t use the wall -use the progressions.
2-3: 20-25 air squat
3-4: 75Du or 50 or 35 or 20 or 15. L1:Choose a rep range that fits you and perform x 2
4-5 : rest

Coaching Notes
A.
Level 2:
—High pull is performing with the arms just to drive the bar close to the body.Not to drive it up.Legs-glutes do the raise job.
—Focus on good body positioning while you get back to the hang.
Level 1
—Aim of the progression is to learn to immediately dip into a bottom squat position under the bar.Be aggressive, use fast and aggressive elbows and drive yourself down.

B.
Skill day: Focus on HSPU.
—Create a triangle with your head and palms and maintain your hips quite above your shoulder. Use Good pressing mechanics with your elbows on a correct position.USE THE WALL only if you can perform perfectly on the floor and later on the box with one abmat.