Coach Creation WOD
- Four EMOMs For As Long As Possible
- Snatch Ladder
- Clean-and-Jerk Ladder
- Clean Ladder
- Deadlift Ladder
- Start with 95/65 lb on the barbell. Add 10/5 lb after each successful lift. After a failed attempt, start the next movement with the same weight you ended the previous one.
Start the workout with one Snatch at 95/65 lb, then add 10/5 lb and perform another Snatch at the top of the next minute. Continue adding 10/5 lb after each successful rep. Once the athlete misses a Snatch attempt, he/she must move on to the Clean-and-Jerk at the same weight. Again, add 10/5 lbs after each successful lift. Once the athlete misses a Clean-and-Jerk attempt, he/she must move on to the Clean. Repeat again until failure, then move to the Deadlift.
Score is total weight lifted on Snatch+Clean-and-Jerk+Clean+Deadlift.
Intermediate: Start at a lower weight on the snatch like 75/55 and take smaller jumps.
Beginner: Do not go on the minute. Instead, practice these movements in order for 4-5 minutes each.
About the wod
Background Story: This test is used a couple times a year for my weightlifting group.
Intended Stimulus: This is a heavy lifting testing day. For some athletes, conditioning may start to play a role as clean-and-jerks start to get heavy. High-end competitors will see similar stimuli in a qualifier atmosphere but intermediate athletes can use this as a gauge for their base lifts.
Strategy: Take time to set up for each of the Olympic movements to prevent missing. Breath between sets. Attempt to be around 87-90% of your 1 rep max on each movement.