WOD: Tuesday 250729

• Coaching Brief & Class Overview

Today we’re layering barbell skill and threshold conditioning to challenge both technical proficiency and repeatable intensity under fatigue. We’ll open with general prep and barbell-specific work to prime positions for the clean and jerk complex, then move into a 7-set progression starting at 70% of 1RM clean & jerk. Each set combines a power clean, a brief rest, and then a squat clean into split jerk—encouraging athletes to focus on posture, speed under the bar, and crisp footwork. After transitioning, we’ll move into “The Derivative,” a rotation-style workout featuring 45-second work intervals across Echo Bike, DB squat cleans, abmat sit-ups, and line-facing burpees. The goal is to find that just-below-redline pace and hold it consistently across all three rounds. Cue athletes to move with intensity on the bike and burpees, but remain composed and technically sound on the DB cleans and sit-ups to preserve movement quality. Wrap up with optional core accessory work to reinforce stability after the session’s demand on midline and shoulders.

weightlifting:

Every 2 mins for 14 mins.

1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ]

Complete as- Power Clean Rest 10 seconds Squat Clean and Split Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day.

metcon: "The Derivative"

3 rounds, 45 secs per station, for max reps of:

Echo Bike Calorie

Rest 15 secs

Dumbbell Squat Clean, 50/35 lbs

Rest 15 secs

AbMat Sit-up

Rest 15 secs

Line Facing Burpee

Rest 15 secs

Rotate immediately to the next station every 45 secs, the clock does not stop or reset between stations.

Accessories:

4 rounds for quality of:

10 Reverse Nordic Curls

Side Star Plank Hold, L 18 secs/R 18 secs

Sled Push, pick load, 100 ft