WOD: Monday 250113

• Coaching Notes

Today’s workout is a classic couplet emphasizing barbell cycling and midline engagement. Athletes will focus on refining their Clean and Jerk technique, practicing both touch-and-go sets and quick singles. The goal is to maintain a pace on the Clean and Jerks at 8-10 reps per minute and manage grip fatigue. Toes-to-Bar should be approached with consistent sets—ideally four or fewer—so athletes can sustain efficiency throughout each round. The priority is developing proper barbell mechanics and pacing on the gymnastic movement to ensure quality performance overall.

metcon: "A Storm is Coming"

3 rounds for time of:

18 Toes-to-bars

15 Clean & Jerks, 135/95 lbs

Goal: 9:00-15:00

Time Cap: 17:00

Accessories:

5 rounds for quality of:

Banded Paloff Hold, L 20 secs/R 20 secs

Boat Pose, 15 secs