WOD: Monday 250825

• Coaching Brief & Class Overview

Today’s session blends barbell power development with classic push–pull–swing conditioning. Athletes will start with a thorough mobility and specific prep flow, transitioning into 10 sets of Power Clean work. The emphasis is on bar speed, posture, and crisp turnover—coaches should cue quick elbows and vertical bar paths. After building power, we hit “River Rapids,” a three-round for-time effort combining rowing, kettlebell swings, and ring dips. The goal is to maintain composure under upper-body fatigue while managing grip and breathing through repeatable pacing. Keep athletes consistent across rounds and encourage smart rep breaks on dips to preserve quality. Finish with optional recovery or accessory work if time allows."

weightlifting:

Every 1:30 for 15 mins.

2 Clean Pulls + 1 Power Clean

Rest :15

1 Power Clean

4 Sets @ 70-80%

3 Sets @ 80+%

3 Sets @ 85%

metcon: "River Rapids"

3 rounds for time of:

25/20 Row Calories

20 Kettlebell Swings, 53/35 lbs

15/10 Ring Dips

Time Domain: 9:00–13:00

Time Cap: 15:00

Accessories Part a:

3 rounds for quality of:

10 Dumbbell Glute Bridge Pull Overs, pick load

15 Dumbbell Skull Crushers, pick load

Accessories Part B:

3 rounds for quality of:

10 Ring Hamstring Curls

20 GHD Reverse Hypers