WOD: Friday 250725
• Coaching Brief & Class Overview
Today is all about refining snatch mechanics under load and layering in fatigue with a high-skill, escalating metcon. We’ll kick things off with a comprehensive mobility and activation flow to prep the shoulders, hips, and barbell positions, followed by an extended snatch-specific primer to reinforce key positions before loading. The lifting piece moves every 1:15 across 12 sets, building from 70% to 85%+—a great chance to groove consistent singles and build confidence across a wide range. The metcon, “Fibo-Snatchy,” introduces a Fibonacci-style ladder that climbs quickly in volume and complexity. Athletes need to stay smooth early and manage movement quality to avoid redlining before the big sets. Encourage quick singles on snatches, early break-ups on chest-to-bar, and steady pacing through the burpees. Finish with optional accessories focused on shoulder stability and midline control to support recovery and long-term durability.
weightlifting:
Every 1:15 for 15 mins.
1 Squat Snatch
2 Sets @ 70%
3 Sets @ 75%
4 Sets @ 80%
3 Sets @ 85%+
metcon: "Fibo-Snatchy"
As many reps as possible in 13 mins of:
1 Squat Snatch, 95/65 lbs
1 Lateral Burpee Over Bar
1 Chest-to-bar Pull-up
1 Squat Snatch, 95/65 lbs
1 Lateral Burpee Over Bar
1 Chest-to-bar Pull-up
2 Squat Snatches, 95/65 lbs
2 Lateral Burpee Over Bars
2 Chest-to-bar Pull-ups
3 Squat Snatches, 95/65 lbs
3 Lateral Burpee Over Bars
3 Chest-to-bar Pull-ups
5 Squat Snatches, 95/65 lbs
5 Lateral Burpee Over Bars
5 Chest-to-bar Pull-ups
8 Squat Snatches, 95/65 lbs
8 Lateral Burpee Over Bars
8 Chest-to-bar Pull-ups
13 Squat Snatches, 95/65 lbs
13 Lateral Burpee Over Bars
13 Chest-to-bar Pull-ups
21 Squat Snatches, 95/65 lbs
21 Lateral Burpee Over Bars
21 Chest-to-bar Pull-ups
34 Squat Snatches, 95/65 lbs
34 Lateral Burpee Over Bars
34 Chest-to-bar Pull-ups
Accessories:
4 rounds for quality of:
8 L/8 R Bird Dog Rows, pick load
12 Hip Bridge Dumbbell Pull Overs, pick load
12 Maltese Raises, pick load