WOD: Tuesday 250311

• Coaching Notes

Today’s session centers around explosive Olympic lifting and gymnastics under fatigue. We’ll start with a technical clean and jerk complex to refine movement mechanics, followed by a fast, high-skill triplet in "High Flying Robin." The focus is controlled barbell cycling, efficient gymnastics, and strategic pacing on burpee box jump overs.

weightlifting:

Every 2 mins for 12 mins.

1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ], pick load

The goal here is consistent mechanics and to build in the range of 85%.

metcon: "High Flying Robin"

9-7-5 reps, for time of:

Bar Muscle-up

Shoulder-to-Overhead, 155/105 lbs

Burpee Box Jump Over, 24/20 in

Goal: 7-11 minutes

Time Cap: 14 minutes

Accessories:

Every 1 min for 12 mins, alternating between:

6 Strict Pull-ups

6 Strict Ring Dips