WOD: Monday 250922

• Coaching Brief & Class Overview

Today’s session pairs overhead squat strength with a fast, stamina-heavy triplet. We’ll start by priming shoulder mobility and stability before reinforcing positions with overhead squats at moderate to heavy loads building over the course of 8 sets. The conditioning, “Helanasty,” is a three-round burner blending alternating dumbbell snatches, running, and overhead squats. This one is a re-test from October 2nd, 2023 and a great mesh between two classic workouts… “Helen and Nancy”. The aim is high-end aerobic work paired with muscular endurance—keep each round under 4:00 and strive for unbroken sets. Cue athletes to keep snatch technique crisp, run with a steady cadence, and attack the squats with confidence in the overhead position. This workout rewards smooth pacing and strong posture as fatigue climbs.

strength:

Every 1:30 for 12 mins.

1 Overhead Squat, pick load

@ 70%+ of 1RM Snatch

metcon: “Helanasty”

3 rounds for time of:

21 Alternating Dumbbell Snatches, 50/35 lbs

Run, 400 m

12 Overhead Squats, 115/75 lbs

Time Cap: 15:00 Goal

Time: 9:00–13:00

Accessories:

4 rounds for quality of:

Double Kettlebell Overhead Carry, pick load, 100 ft

16 Goblet Crossover Step-ups, pick load, 20 in