WOD: Monday 250331

That workout title is crazy.

• Coaching Brief & Class Overview

Today's class focuses on barbell cycling efficiency, explosive power, and controlled pacing. Athletes will first build to a three-rep max power clean and push jerk, reinforcing strong movement mechanics under fatigue. The conditioning workout is a fast-paced triplet that demands a balance of consistent running, efficient burpee box jump overs, and strategic barbell cycling.

weightlifting:

Take 10 minutes to Establish 3RM Power Clean and Push Jerk.

metcon: “Piss Excellence”

5 rounds for time of:

Run, 200 m

9 Burpee Box Jump Overs, 24/20 in

6 Power Clean & Push Jerks, 185/125 lbs

Time Domain: 11:00-15:00

Time Cap: 18:00

Accessories:

Every 1 min for 10 mins, alternating between:

15 Weighted GHD Hip Extensions, pick load

12 Ring Hamstring Curls