WOD: Wednesday 251112

• Coaching Brief & Class Overview

Today’s class combines precision barbell work with controlled upper-body strength endurance. The split jerk complex emphasizes speed under the bar, positional accuracy, and overhead stability through a pause in the dip and the catch. The EMOM “Intergalactic” transitions into upper-body pressing and pulling density—building stamina through strict pull-ups, dumbbell bench press, and midline work. Cue athletes to focus on bracing and breathing between sets, aiming for perfect quality across all minutes.

weightlifting: Split Jerk Complex

Every 2:00 x 5 Sets

Pause Split Jerk + Split Jerk

1+2 @ 70%+

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk

- Modifications:

- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.

- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

Level 1 / New Athletes:

Every 2:00 x 5 Sets

Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

Metcon: “Intergalactic”

16:00 EMOM

minute 1: 12/9 Strict Pull-Ups

minute 2: 15 Dumbbell Bench Press

minute 3: 18 GHD Sit-Ups

minute 4: Rest

Loads: Choice

The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 3 Sets of strength EMOM

Accessories:

Core Balance

For Quality

5 Sets

6/6 Kettlebell Side Bends w/ 3s Negative, Moderate

:30 Supine Chinese Plank, Add Load