WOD: Friday 250912

• Coaching Brief & Class Overview

“Hop on Pop” is a short, punchy AMRAP designed to tax the shoulders while challenging barbell cycling and box jump rhythm. We’ll start with mobility for hips, shoulders, and spine before moving into handstand prep, barbell overhead positions, and jump mechanics. Barbell primer work will focus on snatch pulls and hang power snatch mechanics, building to working weight for today’s lifting complex. The conditioning workout pairs wall walks, hang power snatches, and box jumps in quick, repeatable rounds. The goal is to keep rounds steady at ~1:30–2:00, maintaining unbroken snatch sets and a rhythmic box jump pace. Athletes should move deliberately on wall walks to preserve shoulder stamina and avoid early burnout. Success is measured by consistency—sharp transitions and steady movement across all 10 minutes.

weightlifting:

Every 90 sec x 8 Sets

Snatch Pull + Hang Power Snatch + Power Snatch

Start @ 60% of Snatch and Build to heavy for the day

metcon: “Hop on Pop”

10:00 AMRAP

2 Wall Walks

6 Hang Power Snatch

10 Box Jumps

Wall Walk: 10in

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

Accessories:

4 Sets: For Quality

2x (:15/:15) Single Arm Wall Facing Handstand Hold

15-20 Banded Face Pulls