WOD: Friday 250117

• Coaching Notes

Today we start things off by emphasizing quality movement in the weightlifting segment. During the Snatch Pulls, reinforce an upright torso and constant tension to refine bar path and positioning. After the pulls, have athletes briefly reset before hitting a crisp Squat Snatch—encourage athletes to focus on driving through the legs and catching with a stable overhead position. Loads should be around 80-90% of their 1RM Squat Snatch, and every set should be purposeful and consistent. Once the barbell work is complete, transition to “Climbing to Freedom,” a 10-minute AMRAP of Wall Balls, Deadlifts, and Box Jumps. Cue athletes to move smoothly between each movement, keeping Wall Balls and Deadlifts unbroken where possible, and powering through Box Jumps with a solid hip extension. The target is at least 6 rounds, so remind them to push near their threshold (RPE ~8/10) without compromising form. Maintain a strong coaching presence throughout, watching for safe spine positions on Deadlifts, proper squat depth on Wall Balls, and a controlled landing on and off the Box. By balancing technical proficiency in the Snatch work with high-intensity effort in the metcon, athletes will develop both strength and capacity in a single, challenging session.

weightlifting:

Every 1:30 for 12 mins.

1x [ 2 Snatch Pulls + 1 Squat Snatch ], pick load

metcon: “Climbing To Freedom"

Complete as many rounds as possible in 10 mins of:

12 Wall Balls, 20/14 lbs

8 Deadlifts, 225/155 lbs

4 Box Jumps, 30/24 in

Accessories part a:

4 rounds for quality of:

3 Burpee Broad Jump For Distances

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

Accessories part b:

4 rounds for quality of:

8 Ring Hamstring Curls

Single Leg Glute Bridge Hold, L 20 secs/R 20 secs