WOD: Friday 251024
• Coaching Brief & Class Overview
Today’s focus is on barbell precision and power endurance, leading into a fast-paced core and output interval piece. The warm-up layers overhead mobility, technical barbell sequencing, and cycling control before transitioning into heavy hip extension work. Coaches should emphasize smooth bar paths, consistent speed through extension, and strong overhead stability during the snatch complex.
“Entropy” is a 4-set calorie sprint built around posterior chain fatigue and high-output intervals. Each 2-minute AMRAP requires athletes to complete the core and DB sections efficiently to maximize bike time. The Echo Bike is the scoring engine, but the GHD and DB snatches are where athletes earn their access to the calories. Encourage athletes to hit the bike with at least :30 left, maintaining consistent RPMs each round. Each interval should feel aggressive but repeatable—pushing athletes to test their recovery and capacity between sprints.
weightlifting:
Power Snatch
Every 2:00 x 6 Sets
3 Position Power Snatch
1+1+1 @ 70% of 1RM
*Hang + Low Hang + Floor
% of Power Snatch
Modifications:
- We can adjust to cleans for athletes with shoulder limitations in the overhead position
- Another adjustment would just be to work on the high pull variation and go into a 3-Pos Snatch High Pull to work on form and mechanics without the turnover.
Level 1 / New Athletes:
Every 2:00 x 6 Sets
3-5 Hang Power Snatches @ 6-7 RPE
Metcon: “Entropy”
For Calories
4 Sets
2:00 AMRAP
15 GHD Sit-Ups
20 Alternating Dumbbell Snatch
- Max Calorie Echo Bike
Rest 2:00 b/t sets
Dumbbell: 50/35lb, 22.5/15kg
Score = Max Calories
Accessories:
For Quality
4 Sets
:45 Weighted Forearm Plank