WOD: Saturday 250809

• Coaching Brief & Class Overview

Today is all about team communication, grip management, and smooth movement transitions through a partner-style AMRAP. We’ll kick off with joint mobility and core activation, followed by a fun rowing golf game to get athletes engaged and prepped for pacing and teamwork. After that, we’ll move into barbell and gymnastics-specific prep to refine hang squat clean mechanics and progress through toes-to-bar variations. The workout, “Harry and Lloyd,” is a 20:00 partner AMRAP featuring rowing, hang squat cleans, lateral burpees, and toes-to-bar. Athletes will split work strategically—keeping the row and barbell reps crisp and rotating frequently to manage cumulative grip fatigue. Encourage efficient barbell cycling, sharp transitions, and communication throughout. The final 5 minutes should be a controlled push, with athletes maintaining form while maximizing output. Finish the session with accessory work that targets core control and hip mobility after the day’s volume.

metcon: "Harry and Lloyd"

Complete as many rounds as possible in 20 mins of:

30/24 Row Calories

20 Hang Squat Cleans, 135/95 lbs

20 Lateral Burpee Over Bars

30 Toes-to-bars

Accessories:

4 rounds for quality of:

5 Dragon Flags

12 Kettlebell Front Rack Cossack Squats, pick load