WOD: Wednesday 250813

• Coaching Brief & Class Overview

Today builds barbell proficiency and finishes with a fast, high-intensity conditioning test. We’ll start with mobility and activation to open hips, reinforce hinge mechanics, and prime the upper body for barbell cycling. General prep will introduce pulling patterns and pressing combinations before moving into specific barbell work to refine the clean pull, catch position, and timing. The strength focus is a 10:00 EMOM of single power cleans at 70%+, allowing athletes to sharpen bar path, receive with confidence, and work on consistent mechanics under moderate load. Then we’ll hit “You Can Do It!”—a descending/ascending ladder pairing bar-facing burpees with power cleans. This piece is designed for aggressive but controlled pacing, aiming to finish under 9:00 by holding efficient burpee rhythm and clean cycling technique throughout. Cue tall chest in the pull, quick elbows in the catch, and smooth transitions to avoid wasted time. For those that chose to embark on the accessory work, we’ll wrap with explosive plyometric work for lower-body power and a posterior chain accessory circuit to reinforce back strength and trunk stability after the lifting volume.

weightlifting:

Every 1 min for 10 mins.

1 Power Clean, @ 70%+

metcon: “You Can Do It!”

For time:

10 Bar Facing Burpees

1 Power Clean, 135/95 lbs

9 Bar Facing Burpees

2 Power Cleans, 135/95 lbs

8 Bar Facing Burpees

3 Power Cleans, 135/95 lbs

7 Bar Facing Burpees

4 Power Cleans, 135/95 lbs

6 Bar Facing Burpees

5 Power Cleans, 135/95 lbs

5 Bar Facing Burpees

6 Power Cleans, 135/95 lbs

4 Bar Facing Burpees

7 Power Cleans, 135/95 lbs

3 Bar Facing Burpees

8 Power Cleans, 135/95 lbs

2 Bar Facing Burpees

9 Power Cleans, 135/95 lbs

1 Bar Facing Burpee

10 Power Cleans, 135/95 lbs

Goal Time Domain: 6:00-9:00

Time Cap: 12:00

Accessories part a:

5 rounds for quality of:

3 L/3 R Single Leg Box Jumps, pick height

3 Broad Jumps

Accessories part b:

3 rounds for quality of:

10 GHD Back Extensions Weighted

Sorenson Hold, pick load, 30 secs