WOD
“Spark Plug”
6 Rounds for time:
4 Hang snatch (135lbs/95lbs)
8 Chest-to-bar pull ups
STIMULUS
Total time: Sub 12 minutes
White Board Chat:
Higher skill pulling workout on this one, but still on the faster side. Our overhead will definitely be taxed with these movements, however, the loading is moderate and the volume relatively low so that we should be able to still move quickly. We should be finishing our snatches in under :30 for the balance of the workout (even if we break) and the same goes for the chest-to-bar pull ups. We should be unbroken for the first 3-4 rounds regardless of how we are scaling this. Have fun with this one!!
Modifications
- Hang snatch
- Scale the load to allow us to stay unbroken for at least the first 3-4 rounds. It should be a moderate load. When in doubt, if we are still working on the mechanics, stay lighter to allow you to be able to land in a full overhead squat
- If we usually scale the load and want to go heavier, perform 3 power snatches and then overhead squat the bar
- Chest-to-bar pull ups
- If we have chest to bar pull ups but cannot string together more than 6 unbroken reps, start at 1 rep, and increase by 1 rep each round
- If we are still working towards chest to bar pull ups, but have regular pull ups, use the lightest band possible to assist you to the full range of motion
- If we are still working towards our first strict pull up, use extra bands to get to the full range of motion
- If we are unable to make the overhead pull due to injury, perform ring rows