WOD: Tuesday 250819

• Coaching Brief & Class Overview

Today’s session focuses on strength development across the squat, clean, and overhead press—building total-body capacity in a structured EMOM format. Athletes will rotate through back squats (progressing in load), a clean-to-push press complex, and built-in rest to recover and maintain quality. The goal is to hit consistent mechanics under load, with the final squat set being a test for max reps at 75%. Encourage controlled, explosive movement in the push press and smooth, efficient cycling in the power cleans.

Class flow will move fast today, so emphasize proper setup early and allow time to load both bars if needed. Finish with accessory work targeting posterior chain durability, midline stability, and overhead positioning. Today is all about clean lifting patterns, positional strength, and managing fatigue across compound movements.

metcon: “Hulking Out”

Every 1 min for 18 mins, alternating between:

5 Back Squats, 70% 1RM

1x [ 2 Power Cleans + 5 Push Press ], pick load

Rest 1 min

5 Back Squats, 70% 1RM

1x [ 2 Power Cleans + 5 Push Press ], pick load

Rest 1 min

5 Back Squats, 75% 1RM

1x [ 2 Power Cleans + 5 Push Press ], pick load

Rest 1 min

3 Back Squats, 80% 1RM

1x [ 2 Power Cleans + 5 Push Press ], pick load

Rest 1 min

3 Back Squats, 80% 1RM

1x [ 2 Power Cleans + 5 Push Press ], pick load

Rest 1 min

Max reps Back Squat, 75% 1RM

1x [ 2 Power Cleans + 5 Push Press ], pick load

Accessories:

4 rounds for quality of:

15 Banded Good Mornings

Single Arm Kettlebell Overhead Carry, pick load, L 50 ft/R 50 ft

Weighted Wall Sit, pick load, 30 secs