WOD: Monday 241223

I swear someone pressed the fast forward button on December. How is it almost Christmas?

• Coaching Notes

Today's session is a well-rounded training day, blending technical barbell work, intense conditioning, and posterior chain development. You'll challenge your strength, stamina, and mental toughness while building foundational durability. The focus will be on the Clean and Jerk, really dialing that in today as we are moving for sets of 3 @ 70-80%. This should be in the range of a 7-8 RPE when thinking about the loading and rep scheme. These are to be done as quick singles rather than “touch and go” reps. The goal here is technical proficiency within a moderately challenging load and rep scheme. We will then move into a challenging workout of 2:00 AMRAPs, which will actually be an 8:00 AMRAP as there are no rest periods between here, but a 2:00 rest before coming back around and challenging yourself to stay consistent in the second time through these 4x2:00 AMRAPs done in succession. Focus on consistency, mechanics, and building effort into the final 2:00 Row.

weightlifting:

Every 2 mins for 10 mins.

3 Clean & Jerks, @ 70-80% of 1RM

Not Touch n’ Go.

metcon: "Baby Yoshi"

2 rounds, 2 mins per station, for max reps of:

Power Clean & Push Jerk, 135/95 lbs

Burpee Pull-up

Box Jump Over, 24/20 in

Row Calorie

Rest 2 mins Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.

accessories:

6 rounds for max reps of:

Weighted Wall Sit, pick load, 45 secs

Rest 15 secs

Max rep GHD Reverse Hypers, pick load, 30 secs

Rest 45 secs