WOD: Tuesday 250909

• Coaching Brief & Class Overview

“Strength and Honor” is a heavy barbell conditioning piece paired with repeated 400m runs under fatigue. After an athletic warm-up blending skips, hollow work, barbell activation, and mobility, athletes will move into a clean and jerk primer to groove pulling mechanics and overhead stability. Strength work is a 5-set complex of clean pull + power clean + push jerk, starting at 60% and building heavy for the day. We should be able to make a quick transition and reset of loads before jumping into the conditioning piece, which is our #TEAMPRVN Tuesday workout. We are looking at intervals of running into max rep clean and jerks until 30 reps are completed. Athletes must balance aggressive, but sustainable run pacing with disciplined singles on the barbell, aiming for 6+ clean & jerks per round while keeping runs under 2:00. The workout builds cumulative fatigue in the lungs and legs—success requires composure, efficient barbell setup, and strong partner encouragement.

weightlifting:

Every 2:00 x 5 Sets

Clean Pull + Power Clean + Push Jerk

Start @ 60% of Clean and Jerk and Build to heavy for the day.

metcon: "Strength and Honor":

3:00 AMRAP/1:00 Rest

400m Run

-Max Clean & Jerks in remaining time

*Continue until 30 Clean and Jerks are complete

Barbell: 185/125lbs (84/57kg)

Time Domain: 15:00–19:00

Time Cap: 24:00 (6 Sets)

Accessories:

4 Sets

10 Behind the Neck Strict Press @ 55-60% of 1RM Strict Press

15 Seated Barbell Calf Raises, Choice on Loads

15 Wall Tibalis Raises