WOD: Tuesday 250701

• Coaching Brief & Class Overview

Today’s workout emphasizes explosive power and aerobic capacity through a combination of power snatches and bar-facing burpees. Athletes will complete three sets of descending reps—12, 9, and 6 power snatches followed by 15, 12, and 9 bar-facing burpees—with a 2-minute rest between sets to optimize quality and recovery.

The power snatch develops speed under load and coordination, demanding focus on hip extension, bar path, and receiving position. Bar-facing burpees maintain elevated heart rate while reinforcing rhythm and pacing under fatigue. The descending rep scheme encourages athletes to push hard early and manage energy throughout the workout.

The prescribed barbell loads (95/65lb, 43/30kg) strikes a balance between technical challenge and metabolic demand. Athletes should prioritize smooth, controlled reps and consistent burpee pacing to maximize efficiency and minimize breakdown.

metcon: #TEAMPRVNTUESDAY - "Simple Design"

3 rounds, each round for time, of:

12 Power Snatches, 95/65 lbs

15 Bar Facing Burpees

9 Power Snatches, 95/65 lbs

12 Bar Facing Burpees

6 Power Snatches, 95/65 lbs

9 Bar Facing Burpees

Rest 2 mins between each round.

Goal: 3:30-5:00 Sets

Time Cap: 20:00

Accessories:

4 rounds for quality of:

Weighted Forearm Plank, pick load, 1 min

Rest 15 secs

Side Plank, L 30 secs

Rest 15 secs

Side Plank, R 30 secs

Rest 30 secs