WOD: Monday 250804

• Coaching Brief & Class Overview

Today is a heavy lifting day focused on developing top-end strength and technical consistency under load. We’ll start with mobility and a full-body activation EMOM to prime positions, followed by targeted barbell prep leading into a 1RM Clean & Jerk. Athletes will have 20:00 to build to their heaviest successful lift of the day over the course of 10 sets on a 2:00 clock. Ideally a squat clean + split jerk, though athletes may adjust based on what moves best. Immediately after, we’ll roll into a 15:00 window to establish a 1RM Front Squat—using the clean as a springboard and aiming to build in steady singles every 2–3 minutes. Cue athletes to stay focused on posture, front rack control, and bracing through the lift. Our optional accessories finish with a lower-body accessory circuit to reinforce unilateral leg strength, posterior chain endurance, and core bracing under fatigue.

weightlifting:

Every 2 mins for 10 mins.

1 Clean & Jerk, pick load

Starting @ ~60% and increasing to a 1RM for the Day

strength:

On a 15:00 Clock: Establish a 1RM Front Squat

Accessories:

4 rounds for quality of:

5 L/5 R Dumbbell Bulgarian Split Squats, pick load

Reverse Sled Drag, pick load, 100 ft

Weighted Plank, pick load, 1 min