WOD: Monday 251013

• Coaching Brief & Class Overview

Today’s session combines technical barbell work, unilateral stability, and stamina under fatigue in a repeatable EMOM structure. The warm-up emphasizes mobility through hips and shoulders, barbell prep for snatch mechanics, and bracing patterns for the dumbbell reverse lunges.

Senna is a 20:00 EMOM that layers power snatches, dumbbell reverse lunges, and max-rep bar-facing burpees. The goal is to build to a heavy and technically clean power snatch triple across rounds, while also accumulating consistent burpee scores. The lunges serve as controlled accessory work, keeping the midline engaged and legs loaded. Coaches should cue athletes to move efficiently on snatches—driving with patience from the floor and maintaining crisp turnover. Burpees are where the score is made—athletes should aim for sustainable sets, hitting within 1–2 reps of the same number each round. The rest minute is key—reset breathing and shake out the shoulders to keep quality high throughout.

Metcon: "Senna"

20:00 EMOM

minute 1: 3 Touch and Go Power Snatches

minute 2: 12 Dual Dumbbell Reverse Lunges

minute 3: - Max Bar Facing Burpees

minute 4: Rest

Dumbbells: 2 x 50/35lb, 22.5/15kg

Power Snatch: Starting @ 60% and increase each set

*Score as reps, put load for power snatch in notes

Accessories:

3 Sets: For Quality

Snatch Pull Complex*

:30 Wall Sit March

Snatch Pull Complex:

Pause Snatch Pull + Low Hang Snatch Pull + High Hang Snatch Pull

4 Sets x 2+2+2 @ 90-95%

Pause Snatch Pull @ 2in Below the Knee