WOD: Tuesday 241231

Now hold up partner, how is it 2025 tomorrow already?

• Coaching Notes

Today’s session blends a technical weightlifting skill in the Power Clean with a fast-paced, anaerobic conditioning piece “Edgedancer”, and has the option of adding in explosive accessory work for quality and athleticism. Again these are meant to be optional pieces for athletes, but are great to touch on at the end of class for those that are sticking around. The goal is to balance strength development with high-intensity conditioning, ensuring athletes maintain solid mechanics under fatigue.

The Power Clean piece builds on the “Touch and Go” progression we have been building in as well as blending the cluster set approach we have hit a couple times to help develop more power and consistency across all sets.

weightlifting:

Every 2:30 for 10 mins.

6 Power Cleans, pick load

metcon: "Edgedancer"

2 rounds, 6 mins each, for max reps of:

2 Wall Walks

4 Burpee Box Jump Overs, 24/20 in

6 Dumbbell Power Cleans, 50/35 lbs

2 Wall Walks

4 Burpee Box Jump Overs, 24/20 in

6 Dumbbell Power Cleans, 50/35 lbs

2 Wall Walks

4 Burpee Box Jump Overs, 24/20 in

6 Dumbbell Power Cleans, 50/35 lbs

Max reps in remaining time Bike Calories

Rest 2 mins

Accessories:

5 rounds for quality of:

Med Ball Rotational Slam, pick load, 40 secs

10 Skater Jumps