Coach Creation WOD
- EMOM For as Long as Possible
- 1 Snatch (95/65 lb)
- 1 Clean-and-Jerk (95/65 lb)
- 1 Clean (96/65 lb)
- 1 Deadlift (95/65 lb)
- Add 10/5 lb in each movement after every successful lift.
Start the workout with one snatch at 95/65 lb and add 10/5 lb after each successful rep. When a rep is missed, the athlete can either try a 2nd attempt or move on to the next movement. If the athlete misses the 2nd attempt, they must move on to the next movement.
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
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.
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