WOD: Monday 250915

• Coaching Brief & Class Overview

After mobility and activation to prep shoulders, hips, and wrists, athletes will move through barbell primers emphasizing clean pulls and touch-and-go power clean mechanics before building to working weight. The strength focus today is a heavy power clean progression, building from moderate TnG sets into heavy singles for speed and confidence under the bar. Conditioning follows with a sharp row–barbell–box jump combo that hits posterior chain, grip, and lungs all at once. Athletes should push the opening row at ~90% effort, manage cleans as touch-and-go 5s or quick singles, and maintain fast, steady box jump overs before repeating. The second row is a final sprint—athletes must dig deep and finish hard. Coaches should emphasize crisp barbell form under fatigue, deliberate jump mechanics, and transitions that minimize wasted time.

weightlifting: Power cleans

Power Clean 3-3-3-2-2-2-1-1-1

Complete as:

Every 90 sec x 3 Sets 3 TnG Power Cleans @ 70%

Every 90 sec x 3 Sets 2 TnG Power Cleans @ 75-80%

Every 90 seconds x 3 Sets 1 Power Clean @ 85%+

metcon: “Enter Sandman”

For time:

1 Row, 500/450 m

15 Power Cleans, 135/95 lbs

30 Box Jump Overs, 24/20 in

15 Power Cleans, 135/95 lbs

1 Row, 500/450 m

Time Domain: 7:00–11:00

Time Cap: 15:00

Accessories:

3 rounds for quality of:

8 L/8 R Front Rack Bulgarian Split Squats, pick load

8 Romanian Deadlifts, pick load

10 L/10 R Single Leg GHD Hip Extensions