WOD: Monday 251110
• Coaching Brief & Class Overview
Today’s class is focused on barbell cycling and aerobic capacity under fatigue. “Sabotage” is a short, high-intensity burner that tests your ability to move fast and efficiently while maintaining crisp mechanics. The warm-up emphasizes snatch mobility, bar path precision, and overhead stability—use this time to clean up positioning before the pace picks up.
During the EMOM build, reinforce strong pull timing and bar proximity to the hips—think “legs first, then arms.” Once the workout begins, the first couplet (5-7-9) should feel aggressive but controlled—fast touch-and-go or quick singles. The second section (9-7-5) reverses the order and challenges athletes to manage fatigue from the burpees before attacking heavier-feeling snatches. Cue athletes to stay composed in transitions, breathe at the top of each lift, and avoid rushing setup under fatigue.
This is a 5–7 minute sprint—remind athletes that efficiency and composure equal speed.
Weightlifting: Power Snatch
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 83%
Set 5: 2 Reps @ 85%+
Athletes choice, does not need to be tng today
Level 1:
Every 2:00 x 5 Sets
Snatch Grip Deadlift + 3 Hang Power Snatch
Perform at light loads across working on contact point, turnover, and overhead stability in the catch
Modifications:
Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort.
metcon: “Sabotage”
For Time:
5-7-9
Power Snatch
Bar Facing Burpees
Rest 1:00
9-7-5
Bar Facing Burpees
Power Snatch
Barbell: 115/75lb, 52/34kg
accessories:
Midline and Shoulder Stability
For Quality
4 Sets
8-10 Ring V-Outs
8-10 Ring Face Pulls