WOD: Friday 250808

• Coaching Brief & Class Overview

Today combines Olympic lifting, high-skill gymnastics, and conditioning in a fast-paced triplet designed to test grip stamina and pulling resilience. We’ll begin with a full-body warm-up and shoulder prep before moving into a snatch-specific primer to refine overhead positioning and barbell speed. Athletes will have 16:00 to establish a 1RM snatch—encourage sharp footwork, consistent receiving position, and confidence under heavy load. Afterward, we’ll transition into bar muscle-up skill progressions before tackling “Helena,” a benchmark-style workout pairing running, bar muscle-ups, and dumbbell snatches. Cue athletes to push the run, manage gymnastics volume smartly, and treat the DB snatches as a chance to reset while maintaining urgency. For those that have the time to hit our accessories we will finish with a gymnastics-focused accessory circuit to reinforce midline integrity, upper-body stability, and pulling strength. These are always high quality finishers meant to build structural strength work.

weightlifting:

Every 2 mins for 16 mins.

1 Snatch, pick load

Building from ~60-65% to a 1RM for the day

metcon: Helena

3 rounds for time of:

Run, 400 m

12 Bar Muscle-ups

21 Dumbbell Snatches, 50/35 lbs

Accessories:

4 rounds for quality of:

Ring Support Hold, 20 secs

18 Kettlebell Gorilla Rows, pick load

30 Russian Twists