Tuesday 3.20.16 WOD NOTES

Dynamic Effort Lower

Mobility: 8min

3min hanging http://www.mobilitywod.com/daily/monday-march-7th-2016/

5min Squat Test

Strength: 15min

Hang Squat Snatch (12×2 @ 70%)


Week 3 (final week) of this DE lower. Allow Athletes to warm up for 3min then compete 16×1 every 1min as a group.
The abbreviated positioning of the hang snatch allows for use to focus on technique, especially the second and third pull. The distance to accelerate the bar is shortened requiring the Athlete to become more aggressive in the hip extension. Additional the hang snatch is used during DE days as a way to work under load while allowing the legs to recover quickly.
With a snatch grip deadlift the bar to full extension, hips open. Then load the barbell into the hang position, utilizing the stretch reflex to load the hamstring. Initiate the snatch by first driving the feet into the floor and violently bringing the hips to extension. Once the hips reach extension you should make contact with the bar to the the hips before pulling. At this point the feet shift to the squat stance in preparation of receiving the bar. Elbows travel high and punch through the bar as you receive it overhead.


“Your Way Right Away!”
20/18 Cal Assault
40 Dubs (x3)
20 Sit Ups
Assault Bike, 20 cals men, 18 cals women. Long metcon today. Pace it out.

Cool Down Stretch

Coach Athlete through $ out

$ Out

4x90sec Plank
**30sec each, middle, left, right