WOD: Thursday 251106

• Coaching Brief & Class Overview

Today’s focus is pure barbell refinement—technical strength development followed by a fast, high-volume power test. The first half of class builds mechanical precision in the clean and jerk complex, emphasizing posture, speed under the bar, and timing between phases. The conditioning piece, “Oppenheimer,” is a short, high-output barbell sprint that rewards efficiency and composure under fatigue. The goal is to teach athletes to stay tight and smooth while cycling a moderately loaded barbell through compound patterns. This day is as much about control as it is about intensity—athletes who can sustain tempo and crisp mechanics will dominate.

weightlifting: Clean and Jerk Complex

Every 3:00 x 5 Sets

Clean and Jerk

Rest 10-15 seconds

Clean + Front Squat + Jerk

*Clean may be a power clean or squat clean

Start @ 70% of 1RM Clean and Jerk and Build to around 80% or 8/10 RPE. This is not meant to be a max for the day.

metcon: “Oppenheimer”

For Time

15-12-9

Power Clean

Front Squat

Push Jerk

Barbell: 135/95lb, 61/43kg

Score: Time to complete

accessories:

For Quality

3 Sets

6-6-6 Chest Supported I-Y-Ts

12 Barbell Good Mornings

:30 Barbell Front Rack Hold, For Load