WOD: Saturday 250607

• Coaching Brief & Class Overview

Today’s workout is a high-volume, partner-based session that blends aerobic output, pulling stamina, and unilateral strength endurance. Athletes will work through a 20:00 AMRAP that opens with a mandatory buy-in of rowing and double unders, followed by an ascending ladder of alternating dumbbell snatches and strict pull-ups. Every 5 minutes, the buy-in repeats, forcing athletes to reset before continuing where they left off in the ladder.

This structure is designed to challenge midline stability, grip endurance, and shoulder stamina, all while under moderate-to-high aerobic stress. The dumbbell snatches demand consistent technique and deliberate transitions between partners, while the strict pull-ups test upper body strength and efficiency. Athletes should communicate clearly and split reps to keep sets manageable without pushing to failure—especially on the pull-up bar.

The row and double under buy-ins serve as pacing gates that spike the heart rate and reset focus. Athletes should aim to stay composed through these efforts—moving fast, but not recklessly. Success in this workout is about staying consistent, avoiding failure points, and keeping transitions smooth.

Encourage athletes to lean on each other’s strengths, plan ahead for their rep splits, and pace the ladder smartly. Grip, shoulders, and midline will all be under fire by the second half of the workout, so the best teams will be those who stay composed early and execute with discipline late.

metcon: “The Construct”

As many reps as possible in 20 mins of:

4 Alternating Dumbbell Snatches, 70/50 lbs

4 Strict Pull-ups

8 Alternating Dumbbell Snatches, 70/50 lbs

8 Strict Pull-ups

12 Alternating Dumbbell Snatches, 70/50 lbs

12 Strict Pull-ups ...

Continue adding 4 reps each round to each movement until time expires.

Accessories:

4 rounds for quality of:

5 L/5 R Single Leg Box Jumps, pick height

8 L/8 R Landmine Rotational Clean + Press, pick load