WOD: Thursday 250710

• Coaching Brief & Class Overview

Today’s strength work focuses on positional control and raw leg strength through a pause front squat + front squat complex performed every 2:30. The pause rep demands a one-second hold in the bottom to reinforce stability and posture before transitioning into fluid front squats. Athletes should maintain high elbows, an upright torso, and drive up aggressively through the elbows. After each set, the 3 high stick jump overs are meant to enhance explosiveness and hip extension. Loading builds progressively, peaking at 85%, and athletes should stay dialed in on position and bar path throughout. We’ll follow this with a fast and gritty sprint-style couplet: 9-7-5 squat cleans paired with a 500/450m row after each round. This workout blends heavy barbell cycling with sustained rowing output, testing both strength endurance and grit. Athletes should aim to push the row while staying composed under the barbell, ensuring quality footwork and a smooth pull into the squat. Scaling will involve reduced barbell loading or subbing front squats in place of squat cleans if needed.

strength:

Go every 3 mins.

1x [ 1 Pause Front Squat + 4 Front Squats ], 75% 1RM

1x [ 1 Pause Front Squat + 4 Front Squats ], 75% 1RM

1x [ 1 Pause Front Squat + 3 Front Squats ], 80% 1RM

1x [ 1 Pause Front Squat + 3 Front Squats ], 80% 1RM

1x [ 1 Pause Front Squat + 1 Front Squat ], 85% 1RM

After Each Set Complete 3 High Stick Jump Overs.

metcon: "Left Side, Strong Side"

For time:

9 Squat Cleans, 185/125 lbs

Row, 500/450 m

7 Squat Cleans, 185/125 lbs

Row, 500/450 m

5 Squat Cleans, 185/125 lbs

Row, 500/450 m

Time cap: 12 mins

Accessories:

4 rounds for quality of:

6 L/6 R Goblet Crossover Step-ups, pick load, pick height

12 Ring Hamstring Curls

Glute Bridge Hold, 1 min