WOD: Monday 250721

• Coaching Brief & Class Overview

Today’s focus is on barbell conditioning under sustained aerobic fatigue with “Iron Lung,” a grinder that pairs moderate-distance running with clean & jerk volume. We’ll open with a full-body warm-up that preps the posterior chain, shoulders, and barbell positions before diving into 5 rounds of 600m runs and clean & jerks at a moderate load. The goal is to keep athletes moving with intention—run pacing should stay in that 2:45–3:15 range while barbell reps stay under 1:00 per set. Encourage quick singles or small sets with short resets to manage fatigue. Cue composure on the run and technical consistency on the barbell—this one rewards athletes who settle in by Round 2 and manage transitions well. We’ll close the session with a posterior chain and core finisher to reinforce glute and hamstring engagement after the high volume of running and pulling.

metcon: “Iron Lung”

5 rounds for time of:

Run, 600 m

10 Clean & Jerks, 135/95 lbs

Goal: Time 18:00-23:00

Time Cap: 30:00

Accessories:

4 rounds for quality of:

10 L/10 R Single Leg Glute Bridges

10 Ring Hamstring Curls