WOD: Monday 250602

• Coaching Brief & Class Overview

Today is a technical and stamina-heavy session focused on refining Olympic lifting mechanics and reinforcing barbell cycling under fatigue. We’ll begin with a weightlifting complex that combines a snatch pull and hang power snatch, followed by a short rest and two squat snatches. This structure is designed to build pulling power, improve bar path awareness, and reinforce strong turnover into the squat. Athletes should start around 70% of their power snatch and work up to a technical heavy—not a max. Prioritize quality of movement and consistent footwork, especially in the transition from hang to full snatch.

In the conditioning piece, we’ll hit 5 quick sets for time with short rest between rounds. Each set includes 10 power snatches, 10 box jump overs, and 10 overhead squats. The barbell is light and meant to be cycled efficiently. Athletes should aim to stay unbroken on the snatches and overhead squats for as many rounds as possible while staying aggressive but smooth on the box jump overs. This is a test of barbell stamina, coordination, and the ability to repeat high-effort sets with minimal rest.

Encourage athletes to pace the early rounds with intent—think of rounds 1-3 as setting the tone, with rounds 4 and 5 being where they push. Movement quality should stay crisp even as fatigue sets in. Focus on breathing through the barbell work and rebounding the jump overs only if landing mechanics allow.

weightlifting:

Every 2 mins for 10 mins.

1x [ 1 Snatch Pull + 1 Hang Power Snatch + 2 Squat Snatches ]

Starting @ 70% of Power Snatch and increasing to a heavy for the day

metcon: “Red Pill or Blue Pill”

5 rounds, each round for time, of:

10 Power Snatches, 95/65 lbs

10 Box Jump Overs, 24/20 in

10 Overhead Squats, 95/65 lbs

Rest 1 min between each round

Time Domain: 12-15min

Time Cap: 17min

Accessories:

5 rounds for quality of:

10 L/10 R Banded Hip Adductions

Weighted Wall Sit, pick load, 30 secs