WOD: Monday 250224

Heard you all had a good time with the 10RM Back Squat, so we decided keep the good times going with a 5RM.

• Coaching Notes

Athletes will begin with a 15:00-minute strength session to establish a 5-rep max back squat, focusing on controlled movement, proper depth, and bracing while building up to heavier loads. Following this, the 15:00 AMRAP “Ron” will challenge endurance and consistency, featuring 8 shuttle runs, 12 dumbbell snatches per arm, and 16 goblet box step-ups. The goal is to maintain a steady pace, minimizing transition time while managing grip and lower-body fatigue. Shuttle runs should be efficient, snatches should utilize leg drive for reduced arm strain, and step-ups should be smooth and balanced. Advanced athletes should aim for unbroken sets and fast transitions, intermediates can break snatches into 6-6 and pace runs, while beginners may adjust weights or box height as needed. Athletes should pace the first half conservatively and push in the final minutes to maximize rounds. Coaches should emphasize consistency, smart pacing, and strong mechanics to ensure a successful session.

strength: 5rm Back Squat

Take 15:00 minutes to Establish Back Squat 5RM

metcon: "Ron"

Complete as many rounds as possible in 15 mins of:

8 Shuttle Runs, 50 ft

24 Dumbbell Snatches, 50/35 lbs

16 Goblet Box Step-ups, 50/35 lbs, 24/20 in

Accessories:

4 rounds for quality of:

5 Seated Vertical Jumps

8 Plyo Box Step-ups, pick height

5 Broad Jumps