WOD: Monday 250707

• Coaching Brief & Class Overview

We’re opening today’s session with a technical lift: the 3-Position Snatch (hang, low hang, floor) performed every 90 seconds for 8 sets, starting around 70% and building to a technical heavy. This complex reinforces key positions and bar path awareness while emphasizing speed through the middle and a strong, stable receiving position. Athletes should focus on patience off the floor and explosive extension through the hips, cueing “finish tall” before pulling under. Scaling options include hang power variations with overhead squats for beginners, and power snatch variations for Masters athletes based on mobility or comfort. Following the lift, we move into a 10-minute AMRAP for reps with a triplet that blends conditioning, accuracy, and increasing barbell demand. Athletes will complete 6 burpee box jump overs and 12 wall balls every round, while the power snatch reps increase by 2 each round (2-4-6-8-10...). Athletes should aim to stay smooth and consistent through the burpees and wall balls, managing barbell loading with clean footwork and bracing, especially as fatigue sets in and snatch reps rise.

weightlifting:

Every 1:30 for 12 mins.

1x [ 1 Hang Snatch + 1 Low Hang Snatch + 1 Snatch ], pick load

metcon: "Mobile, Agile, Hostile"

As many reps as possible in 10 mins of:

6 Burpee Box Jump Overs, 24/20 in

12 Wall Balls, 20/14 lbs, 10/9 ft

2 Power Snatches, 135/95 lbs

6 Burpee Box Jump Overs, 24/20 in

12 Wall Balls, 20/14 lbs, 10/9 ft

4 Power Snatches, 135/95 lbs

6 Burpee Box Jump Overs, 24/20 in

12 Wall Balls, 20/14 lbs, 10/9 ft

6 Power Snatches, 135/95 lbs ...

Continue adding 2 Power Snatches until time expires.

Accessories:

4 rounds for quality of:

8 L/8 R Barbell Rear Foot Elevated Split Squats, pick load

12 Ring Face Pulls

Weighted Wall Sit, pick load, 30 secs