WOD: Tuesday 250715
• Coaching Brief & Class Overview
Today begins with a focused Olympic lifting session aimed at reinforcing precision and confidence in the split jerk. Athletes will work through 10 total sets, building from controlled doubles at 75%—with a 2-second pause in the catch on the final rep of each of the first 5 sets—to heavier singles at 80–90% in the second half. Emphasize stability in the receiving position and consistency in foot placement. Afterward, we transition to a 12-minute EMOM conditioning piece that blends strict wall-facing HSPUs, GHD sit-ups, and a max-effort Echo Bike interval to challenge midline control, shoulder stamina, and anaerobic output. The final minute of rest ensures athletes maintain intensity and focus across all rounds. Optional accessories target upper-body stability and shoulder health—great for cooldown or post-class strength work.
weightlifting: Split Jerk
Every 90 seconds x 10 Sets
Sets 1-5: 2 Split Jerks @ 75%
Sets 6-10: 1 Split Jerk @ 80-90%
On the final rep of sets 1-5 pause for 2 sec in the catch
metcon: "Why So Serious?"
12:00 minute EMOM
Minute 1: 8 Strict Wall Facing Handstand Push-Ups
Minute 2: 16 GHD Sit-Ups
Minute 3: Max Calorie Echo Bike
Minute 4: Rest
Accessories:
3 Sets: For Quality
10/10 Single Arm Incline Dumbbell Bench
50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Walk