WOD: Friday 250328

Finally, some real Weightlifting!

• Coaching Brief & Class Overview

Today’s class focuses on technical execution and strength in the Squat Clean & Jerk, followed by an upper and lower body strength EMOM in “Lock, Stock and Two Smoking Barrels.” Athletes will progressively build to 85%+ in their Clean & Jerk, emphasizing efficiency in movement mechanics. The EMOM pairs heavy deadlifts with strict pressing strength, reinforcing midline control and quality reps.

Coaching Notes

Squat Clean & Jerk: Focus on bar path, footwork, and timing—these 10 sets provide a great opportunity to refine technical efficiency under load.

Deadlifts: Prioritize leg drive and posterior chain engagement, rather than pulling excessively with the lower back.

Strict Handstand Push-Ups: Encourage a strong hollow body position—midline engagement is just as important as pressing strength.

Mindset Tip: This session is about controlled strength and precise movement execution—athletes should move with purpose, not speed.

weightlifting:

Every 1:15 for 15 mins.

1 Squat Clean & Jerk, pick load

Starting @ 70% 1RM Clean & Jerk and building to the last 4 sets at 85%

metcon: "Lock, Stock and Two Smoking Barrels"

Every 1 min for 12 mins, alternating between:

5 Deadlifts, 70% 1RM

8 Strict Handstand Push-ups

5 Deadlifts, 70% 1RM

8 Strict Handstand Push-ups

5 Deadlifts, 75% 1RM

8 Strict Handstand Push-ups

5 Deadlifts, 75% 1RM

8 Strict Handstand Push-ups

3 Deadlifts, 80% 1RM

8 Strict Handstand Push-ups

1 Deadlift, pick load

8 Strict Handstand Push-ups

Accessories:

3 rounds for quality of:

15 Weighted Hip Extensions, pick load

Sorenson Hold, 30 secs

8 L/8 R Single Arm Kettlebell Z Press, pick load