WOD: Friday 250418

Start the week with some strength work. End the week with some strength work. Good week.

• Coaching Brief & Class Overview

Today’s session is a mix of technical barbell strength work followed by a conditioning AMRAP focused on midline endurance, squat stamina, and dumbbell cycling. Athletes will work through a complex of squat cleans and jerks, then hit a fast-moving triplet for 10 minutes.

weightlifting:

Every 3 mins for 15 mins.

1x [ 1 Hang Squat Clean + 1 Squat Clean + 2 Jerks ], pick load

Start @ 75% and Build to a Heavy for the Day.

metcon: "Chrono Shift"

Complete as many rounds as possible in 10 mins of:

30 Wall Balls, 20/14 lbs

20 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

30 AbMat Sit-ups

Accessories:

3 rounds for quality of:

10 L/10 R Single Leg Barbell Hip Thrusts, pick load

8 L/8 R Side Plank Band Rows

Hollow Hold, 30 secs