WOD: Thursday 250626
• Coaching Brief & Class Overview
Today’s session opens with a power snatch weightlifting piece focused on speed, precision, and barbell mechanics under moderate-to-heavy loading. Athletes will work through 7 total sets, building from 75% to 85% of their 1RM power snatch. The format includes two reps as 1.1, meaning two singles with a 10 second reset between each lift, not touch-and-go. This encourages consistent setup and bar path with every rep. After each snatch set, athletes will immediately perform 3 high box jumps to reinforce explosive hip extension and athletic turnover. The goal here is barbell quality followed by maximal effort in the jump, building both skill and power without over-fatiguing before the workout.
“Breakfast for Dinner” is a 14-minute AMRAP that combines upper body stamina, jump volume, and midline fatigue in a tight cyclical format. The workout flows through wall walks, box jump overs, and alternating dumbbell snatches, repeating the jump overs a second time before starting the next round. The wall walks are the primary limiter, so athletes should move deliberately, maintaining strong shoulder positions while managing fatigue. The box jump overs should be fast and rhythmic while keeping transitions smooth. The dumbbell snatch should stay unbroken or close to it, focusing on crisp overhead lockouts and fast hand switches. This piece builds intensity in layers, starting manageable then quickly exposing the shoulders and lungs. Athletes should stay composed, control their movement tempo early, and aim to push the pace in the final 4–5 minutes. Consistency and posture will be the difference-makers today.
weightlifting:
Complete sets every 2 mins:
Power Snatch 1x2 at 75% 1RM
Power Snatch 1x2 at 75% 1RM
Power Snatch 1x2 at 75% 1RM
Power Snatch 1x2 at 80% 1RM
Power Snatch 1x2 at 80% 1RM
Power Snatch 1x1 at 85% 1RM
Power Snatch 1x1 at 85% 1RM
Superset with 3 high box jumps after each set of snatches
metcon: "Breakfast for Dinner"
Complete as many rounds as possible in 14 mins of:
3 Wall Walks
7 Box Jump Overs, 24/20 in
14 Alternating Dumbbell Snatches, 50/35 lbs
7 Box Jump Overs, 24/20 in
Accessories:
4 rounds for quality of:
Wall Facing Handstand Hold, 30 secs
30 Banded Terminal Knee Extensions
Sandbag Bear Hug Carry, pick load, 100 ft