WOD: Monday 250623

• Coaching Brief & Class Overview

Today’s session begins with a strength-focused complex that reinforces clean mechanics and bottom-position stability under fatigue. Athletes will complete two squat cleans followed by three paused front squats every 2.5 minutes for five sets, progressing from 65% to 75% of their 1RM squat clean. The pause in each front squat is critical. Athletes must hold for a full second at the bottom without bouncing or shifting, reinforcing control, posture, and core engagement. Dropping the bar between the squat cleans is permitted but limited to a quick reset (10 seconds or less), keeping the effort honest and demanding. This complex is a blend of technical refinement and positional strength and will set the tone for the barbell cycling in the conditioning piece that follows.

“Meat Sweats” is a fast, front squat focused sprint that tests grit, leg stamina, and composure under increasing volume. The format is simple but effective. Athletes will alternate between 200m runs and ascending sets of front squats (5-10-15-20) at 135/95lb, 60/43kg. The time domain sits between 7–11 minutes, so pacing will matter, but intensity is the name of the game. The run should be aggressive but sustainable, serving as a mental reset before each squat set. Athletes should aim to push the front squats unbroken or in large chunks where possible, especially in the 5- and 10-rep rounds. The 15- and 20-rep sets will test composure and posture under fatigue, so cue athletes to stay tall, brace hard, and breathe at the top of each rep. This one is meant to burn!

weightlifting:

Every 2:30 for 12:30:

1x [ 2 Squat Cleans + 3 Pause Front Squats ], pick load

Set 1: 65%

Set 2: 70%

Set 3: 70%

Set 4: 75%

Set 5: 75%

metcon: "Meat Sweats"

For time:

Run, 200 m

5 Front Squats, 135/95 lbs

Run, 200 m

10 Front Squats, 135/95 lbs

Run, 200 m

15 Front Squats, 135/95 lbs

Run, 200 m

20 Front Squats, 135/95 lbs

Time cap: 12 mins

Accessories:

4 rounds for quality of:

10 Hollow Rocks

10 V-ups

10 Russian Twists Hollow Hold, 10 secs