WOD: Monday 250714

• Coaching Brief & Class Overview

Today’s focus begins with squat clean development, progressing through 10 sets with an emphasis on barbell control and speed under the bar. The first five sets consist of touch-and-go doubles at 75%, helping athletes refine mechanics under fatigue. The second half moves to heavier singles at 80–90%, allowing for increased load while maintaining quality positions and footwork. After the lifting session, athletes will tackle “Wax On, Wax Off”—a spicy front squat and pull-up couplet with a descending-ascending ladder that tests muscular stamina, grip, and pacing discipline. The barbell should stay unbroken in the early rounds for advanced athletes, but scaling appropriately will be key to keep intensity high. Optional accessories include unilateral hip thrusts for posterior chain development and barbell rows to build pulling volume and reinforce posture.

weightlifting: Cleans

Every 90 seconds x 10 Sets:

Sets 1-5: 2 Squat Cleans @ 75% (Touch & Go)

Sets 6-10: 1 Squat Clean @ 80-90%

metcon: “Wax On, Wax Off”

For Time:

20-15-10-15-10-5

Front Squat

Pull-Ups

Barbell: 95/65lb, 43/30kg

Time Cap: 14:00
Goal: 7:00 - 11:00

Accessories:

3 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

15 Bent Over Barbell Rows