WOD: Friday 250801

• Coaching Brief & Class Overview

Today’s session balances strength development with a high-effort, climbing interval piece that pushes pacing, position, and grip endurance. We’ll start with a general warm-up that primes the posterior chain, core, and kip control before moving into progressive barbell prep to get athletes dialed in for their back squat sets. The lifting piece is six sets of two back squats at 80%, setting the tone for a heavy front squat test coming Monday. After a brief transition and secondary warm-up, we’ll jump into “Asymptote,” a progressive ladder of thrusters and toes to bar that builds volume and fatigue minute by minute. Athletes should aim to stay unbroken through the early rounds to earn time and grip capacity for a strong final minute. Cue tight transitions, smart breathing, and focus on minimizing grip blow-up heading into the max toes to bar finisher. We’ll wrap the day with optional accessory work to reinforce posterior chain control and adductor mobility.

strength:

Every 2 mins for 12 mins.

2 Back Squats, 80% 1RM

metcon: "Asymptote"

Complete as- 9:00 EMOM

Minute 1: 6 Thrusters + 6 Toes to Bar

Minute 2: 7 Thrusters + 7 Toes to Bar

Minute 3: 8 Thrusters + 8 Toes to Bar

Minute 4: 9 Thrusters + 9 Toes to Bar

Minute 5: Rest

Minute 6: 8 Thrusters + 8 Toes to Bar

Minute 7: 9 Thrusters + 9 Toes to Bar

Minute 8: 10 Thrusters + 10 Toes to Bar

Minute 9: 10 Thrusters + Max Toes to Bar

Accessories:

4 rounds for quality of:

10 L/10 R Single Leg Barbell Hip Thrusts, pick load

12 Ring Hamstring Curls

14 Alternating Goblet Cossack Squats, pick load