WOD: Friday 250718

•Coaching Brief & Class Overview

Today opens with a technical and power-driven snatch session aimed at reinforcing bar path and speed under the bar. The first five sets use touch-and-go doubles at 75% to dial in rhythm and positioning, followed by heavier singles in the 80–90% range to develop top-end power. After lifting, athletes will dive into “You Can’t Handle the Truth,” a fast-paced 10-minute AMRAP combining toes-to-bar, double unders, and overhead squats. The goal is steady turnover and grip endurance—break early on toes-to-bar if needed and maintain efficiency on overhead squats with a stable midline and active shoulders. Optional accessory work includes core stability, overhead positioning, and knee health—ideal for athletes looking to reinforce structural balance and resilience.

weightlifting: Power Snatch

Every 90 seconds x 10 Sets

Sets 1-5: 2 Power Snatch @ 75% (Touch & Go)

Sets 6-10: 1 Power Snatch @ 80-90%

metcon: “You're Gonna Need a Bigger Boat.”

10:00 AMRAP

15 Toes to Bar

50 Double Unders

15 Overhead Squats

Barbell: 75/55lb, 34/25kg

Accessories:

3 Sets: For Quality

50ft (15m) Dual Kettlebell Overhead Carry

:30 Hollow Hold

15/15 Terminal Banded Knee Extensions