WOD: Friday 250620

• Coaching Brief & Class Overview

Today’s session kicks off with technical refinement in the snatch, using a 3-position format to develop consistency, patience, and strong receiving positions. Athletes will move through the high hang, hang, and floor positions, completing one rep from each in a 1+1+1 complex every 90 seconds. This format is meant to reinforce vertical drive, bar proximity, and proper timing. The load should remain moderate, most sets will sit between 65–75%, and the ceiling today is 80%. Dropping the bar after the full snatch from the floor is allowed, which gives athletes a moment to reset mentally and physically before the next rep. Emphasize staying patient in the pull, keeping the bar close and catching with tension in the overhead position, then standing firm, pressing up through the barbell.

The workout, “Player’s Ball,” is a gritty, sprint-style interval piece featuring classic gymnastics, a compound dumbbell movement, and built-in rest. Each round is short and aggressive with 15 pull-ups followed by 5 devil’s presses. This is designed to push upper body pulling endurance and demand composure under full-body fatigue. The dumbbell loading is challenging, but should allow for consistent movement if athletes pace their transitions wisely. With a 1:00 rest between rounds, athletes should aim to stay within a tight time window across all four sets. The pull-ups may be done unbroken or in 2 quick sets, and the devil’s press should be fast and deliberate with strong lockouts and smooth transitions. The key here is managing effort just below redline early, then emptying the tank in the final round. Expect a grip-intensive, high-output effort that rewards efficient movement and smart pacing.

weightlifting:

Every 1:30 for 12 mins.

1x [ 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch ], pick load

Looking to start at 60% and keep the majority of the sets between 65-75%

metcon: “Player’s Ball”

4 rounds, each round for time, of:

15 Pull-ups

5 Devil Press, 50/35 lbs

Rest 1 min between each round.

Goal: 1:15–2:00 per set / Total Time: 7-11min

Time Cap: 12min

Accessories part a:

Banded Snatch Pull 4x4, @ 85% of 1RM Snatch

Use the same weight for each set.

Rest as needed between sets.

Accessories part b:

4 rounds for quality of:

12 Ring Bicep Curls

12 Ring Tricep Extensions

15 Banded Face Pulls