Workout Of the Day (WOD)

WoD class

21-18-15-12-9-6-3 reps for time of:

Medicine ball sit ups
shoulder presses 45/30

Open season competitive class

At 0:00:
10 power snatch 52.5/40
12 toes to bar

at 2:00
10 power snatch
12 toes to bar

at 4:00
10 power snatch
12 toes to bar

at 6:00
10 power snatch
12 toes to bar

at 8:00
10 power snatch
12 toes to bar

at 10:00
10 power snatch
12 toes to bar

the focus here is on cycling reps and avoiding fatigue in the shoulders by efficient lock out in the power snatch. Not rushing, but developing smooth movement that results in more speed and less wasted energy.
Focus on getting a punchy, strong elbow lock out and dropping low enough under the bar to save the shoulders in the early reps here.

Toes to bar are notorious for frustrating better times in the Open and they should be broken up in order to avoid reaching muscle fatigue: once these have gone, they are gone; adding minutes to times.
12 is the rx number here, but for a good scaling rule, finish each round with 40 seconds to spare......however many toes to bar you made at that stage, try to stick with this throughout the 6 rounds.

Gymnastic strength

3 rounds of:
5 bar muscle ups in 30 seconds
rest 1 minute

scale the reps to a lower number or if you do not yet have bar muscle ups, focus on developing height in the chest to bar pull up.

Shoulder strengthening and mobility drills