WOD: Monday 250609

"What is real? How do you define real? If real is what you can feel, smell, taste, and see, then real is simply electrical signals interpreted by your brain."

• Coaching Brief & Class Overview

Today’s session centers around refining and reinforcing the Clean and Jerk. We’re closing out this short lifting cycle with a technical complex followed by a barbell conditioning piece that adds intensity under fatigue.

The Clean Complex is designed to sharpen positions from the floor, starting with a clean pull into a power clean, followed by another clean pull into a full squat clean, and finishing with a jerk. This sequence emphasizes timing, control, and barbell awareness. While it’s a test of strength and consistency, the goal isn’t a true 1RM. Instead, athletes should aim to build to around 90% of their actual clean and jerk, which is heavy, but with quality movement intact.

That top weight then becomes the reference point for the following conditioning piece, where we blend bike calories with clean and jerks at a challenging working load. Athletes should strive to complete a lift every 20–30 seconds, focusing on breathing control after the bike and maintaining composure under load. This is where we blend power and pacing, developing the ability to reset quickly, drive through the legs, and execute clean movement with a high heart rate.

Encourage athletes to approach this with focus and confidence, it’s not just about lifting heavy, but doing so with precision under pressure.

weightlifting:

Every 2:30 for 12:30

1x [ 1 Clean Pull + 1 Power Clean + 1 Clean Pull + 1 Squat Clean + 1 Split Jerk ], pick load

Starting @ 75% of Limiter and Increasing to a Max For the Day

Goal: Building to 90%+ of Clean and Jerk for the Day

metcon: "Morpheus"

Every 1 min for 15 mins, alternating between:

15/11 Air Bike Calories

2 Squat Clean & Jerks, pick load

Rest 1 min

Accessories:

5 rounds for quality of:

5 L/5 R Rear Foot Elevated Single Leg Deadlifts, pick load

5 GHD Back Extensions