WOD: Friday 250307

• Coaching Notes

Friday Alternate Workout, March 7th (Will have the full Open workout written up as soon as it’s announced)

Today’s session starts with a technical split jerk focus, where athletes will refine their dip drive mechanics and overhead stability through a jerk dip + split jerk complex. The emphasis should be on a strong, upright dip, explosive leg drive, and an aggressive punch under the bar, ensuring a solid receiving position with even weight distribution in the split. Cue athletes to recover their feet properly (front foot first, then back foot) and stay braced through the core to maintain balance and control. Athletes will build across 10 sets, starting at 70% and progressing to 80%, prioritizing quality movement over max loading.

Following the lifting, "Half Measures" is a fast-paced triplet that challenges aerobic capacity, upper body muscular endurance, and midline stability. The 400m run serves as the pacing element, where athletes should find a steady rhythm that allows them to push hard on the push-ups and overhead lunges. Encourage small, quick sets on push-ups to prevent burnout, emphasizing proper positioning with a tight core and full range of motion. The overhead walking lunges will challenge shoulder stability and posture, so athletes should keep the plate locked out overhead, maintain an active midline, and take controlled steps to avoid collapsing forward. Remind athletes that smart pacing and efficient movement transitions will be key—they should avoid blowing up early and push hard in the final round. Let’s move well, stay efficient, and finish strong!

weightlifting:

Every 1:30 for 15 mins.

1x [ 1 Jerk Dip + 1 Split Jerk ], pick load

5 Sets @ 70%

3 Sets @ 75%

2 Sets @ 80%

% is Based on 1RM Jerk

metcon: "Half Measures"

3 rounds for time of:

Run, 400 m

25/20 Push-ups

Plate Overhead Walking Lunge, 45/25 lbs, 50 ft

Time Domain: 10-15 minutes

Time Cap: 15 minutes

Accessories:

3 rounds for quality of:

Hollow Hold, 20 secs

Side Plank, L 30 secs/R 30 secs

Forearm Plank Hold, 1 min