WOD: Monday 250217

• Coaching Notes

Today’s session is a blend of barbell cycling and high-skill gymnastics/metcon work, with a focus on technical proficiency, barbell endurance, and maintaining intensity under fatigue. The weightlifting segment will build confidence in touch-and-go power snatches, followed by a 12-minute AMRAP that challenges strict pressing strength, explosive power, and coordination.

weightlifting:

Every 2 mins for 10 mins.

5 Power Snatches, @ 65%+ of 1RM Power Snatch

metcon: "Supernova"

Complete as many rounds as possible in 12 mins of:

4 Wall Facing Handstand Push-ups

8 Alternating Dumbbell Snatches, 50/35 lbs

32 Double Unders

Accessories:

5 rounds for quality of:

Weighted Plank, pick load, 1 min

Rest 1 min