WOD: Monday 250303

• Coaching Notes

Today’s session focuses on building posterior chain strength with deadlifts, followed by an explosive, high-power sprint workout in “Skinny Pete.” In the strength portion, athletes will complete 5 sets of 5 deadlifts at 70-75% of their 1RM every 3 minutes, emphasizing proper bracing, tension, and controlled bar path. Encourage athletes to maintain a neutral spine, engage their lats, and push through the floor rather than pulling with their back. Quality over speed is key—every rep should look as good as the first.

For “Skinny Pete,” this is a fast-paced couplet designed to challenge barbell cycling and box jump efficiency. The power cleans should be quick singles or small touch-and-go sets in the early rounds, avoiding excessive rest between reps. Athletes should brace before each lift and use hips, not arms, to drive the bar up efficiently. Box jumps should be fast and explosive, with a controlled step-down or jump down for those who can maintain form under fatigue. The focus today is quick transitions and maintaining consistent pacing while staying safe with explosive movement. Encourage athletes to attack the barbell with confidence and stay smooth on the box jumps, pushing hard in the final rounds. Adjust weight and box height as needed to keep intensity high while maintaining movement quality. Let’s get after it!

strength:

Every 3 mins for 15 mins.

5 Deadlifts, @ 70-75% of 1RM

metcon: "Skinny Pete"

For time:

5 Power Cleans, 185/125 lbs

10 Box Jumps, 30/24 in

4 Power Cleans, 185/125 lbs

8 Box Jumps, 30/24 in

3 Power Cleans, 185/125 lbs

6 Box Jumps, 30/24 in

2 Power Cleans, 185/125 lbs

4 Box Jumps, 30/24 in

1 Power Clean, 185/125 lbs

2 Box Jumps, 30/24 in

Accessories:

6 rounds, 30 secs per station, for max reps of:

Prone Banded Hamstring Curl

Rest 30 secs

Banded Bearhug Side Step, pick load

Rest 30 secs

Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.