WOD: Thursday 250821

• Coaching Brief & Class Overview

Today kicks off with a technical power snatch session under fatigue—athletes will alternate between snatch pulls and double snatches across increasing percentages, reinforcing position, bar path, and crisp turnover. For those without access to barbells or looking for variety, we’ve included a sandbag clean-to-shoulder progression as a fun and gritty odd-object alternative. After the lifting, “Salt Burn” brings a spicy 10:00 AMRAP that tests upper body pressing capacity, barbell cycling efficiency, and jump rope rhythm. Encourage athletes to choose a variation of HSPU that allows for consistent movement across all rounds. Grip and shoulders will get taxed quickly, so pacing the push and pull early on will be key. Remind athletes to stay composed and prioritize clean, repeatable movement patterns throughout.

weightlifting:

Every 1:30 for 15 mins.

1x [ 2 Snatch Pulls + 1 Power Snatch + 1 Power Snatch ]

4 Sets @ 70-80%

3 Sets @ 80+%

3 Sets @ 85%

Complete as:

2 Snatch Pulls 1 Power Snatch

rest :15-

1 Power Snatch

metcon: “Salt Burn”

Complete as many rounds as possible in 10 mins of:

5 Strict Handstand Push-ups

5 Power Snatches, 115/75 lbs

25 Double Unders

Accessories:

5 rounds for quality of:

Wall Facing Handstand Hold, 30 secs

10 L/10 R Single Arm Dumbbell Rows, pick load

Weighted Sorenson Hold, pick load, 30 secs