WOD: Thursday 250828

• Coaching Brief & Class Overview

Today’s session blends unilateral strength control with explosive conditioning. We’ll begin with mobility for the hips, shoulders, and thoracic spine, then progress into overhead stability and coordination drills to prime for the Turkish get-up. Strength work focuses on 6 heavy sets of controlled 1/1 Turkish get-ups, emphasizing precise positioning and smooth transitions without rushing. The conditioning piece, “Forest Sprint,” is a short and intense descending ladder of alternating dumbbell snatches and box jump overs. The goal is to keep snatches unbroken with quick transitions to the box while managing heart rate to sustain speed. Encourage athletes to switch hands midair on the snatch, step down from the box, and push the pace as the rep count decreases. Class management should focus on spacing for box jump overs and clear flow between stations.

strength:

Every 1:30 for 9 mins.

2 Turkish Get Up Alternating Arms, pick load

metcon: "Forest Sprint"

20-16-12-8-4-2 reps, for time of:

Alternating Dumbbell Snatch, 50/35 lbs

Box Jump Over, 24/20 in

Goal: 7:00-11:00

Time Cap: 12:00

Accessories:

3 rounds, 30 secs per station, for max reps of:

Barbell Z Press, 45/35 lbs

Rest 15 secs

Banded Face Pull

Rest 15 secs

Ring Plank Circle

Rest 15 secs

Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.