WOD: Thursday 250320

• Coaching Notes

Today’s class is all about barbell strength, overhead positioning, and midline control in "Dozer." The power snatch and strict press will test technical proficiency under fatigue, while weighted sit-ups add a core endurance component. The structured EMOM format allows athletes to maintain quality and control throughout.

metcon: "Dozer"

Every 1 min for 24 mins, alternating between:

3 Power Snatches, pick load

5 Shoulder Press, 70% 1RM

15 Weighted Straight Leg Sit-ups, 25/15 lbs

Rest 1 min

3 Power Snatches, pick load

5 Shoulder Press, 70% 1RM

15 Weighted Straight Leg Sit-ups, 25/15 lbs

Rest 1 min

3 Power Snatches, pick load

5 Shoulder Press, 75% 1RM

15 Weighted Straight Leg Sit-ups, 25/15 lbs

Rest 1 min

3 Power Snatches, pick load

5 Shoulder Press, 75% 1RM

15 Weighted Straight Leg Sit-ups, 25/15 lbs

Rest 1 min

3 Power Snatches, pick load

3 Shoulder Press, 80% 1RM

15 Weighted Straight Leg Sit-ups, 25/15 lbs

Rest 1 min

3 Power Snatches, pick load

1 Shoulder Press, pick load

15 Weighted Straight Leg Sit-ups, 25/15 lbs

Rest 1 min

Power Snatch- @ 70%+ of 1RM Power Snatch

1 Shoulder Press- @ 85-90% Goal:

Build to 80-85% on the Power Snatch

Accessories:

4 rounds for quality of:

Double Kettlebell Overhead Hold, pick load, 20 secs

Banded Paloff Hold, 1 min

Weighted Plank, pick load, 40 secs