WOD: Tuesday 250527

• Coaching Brief & Class Overview

Today is all about power, timing, and grit. We’ll kick off with a clean complex that emphasizes strong positioning and speed through the lift. Each set combines a clean pull, a low hang power clean, and a touch-and-go power clean to reinforce mechanics and build confidence under the bar. Start at 60% and aim to build slightly if positions stay sharp. Then we roll into “Ventura, Ace Ventura,” a challenging 12-minute EMOM alternating between max reps of power cleans and max calories on the bike, with built-in rest to keep the intensity high. You’ll use 80% of your top complex weight, so expect a tough push, hold strong positions on the barbell and send it on the bike.

weightlifting:

Every 1:30 for 15 mins.

1x [ 1 Clean Pull + 1 Low Hang Power Clean + 1 Power Clean ], pick load

Starting @ 60% of 1RM

Power Clean Goal: Technique Proficiency, building to around 80-85% of Power Clean

Metcon: "Ventura, Ace Ventura"

3 rounds, 1 min per station, for max reps of:

Power Clean, pick load

Rest 1 min

Air Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

3 rounds for quality of:

15 L/15 R Single Leg Hip Thrusts

15 Weighted GHD Hip Extensions, pick load

Weighted Forearm Plank, pick load, 1 min