WOD: Wednesday 240925

Intense.

• Coaching Notes

Today, we will focus on specific techniques related to our barbell complex. Take the time to review the key positions and techniques that will enhance your understanding of the complex. We are also providing a detailed barbell primer, which serves as a helpful guide for the movements. This will assist you as a coach in establishing a flow and structure for how athletes will approach the complex during the weightlifting portion. We will then move into the gymnastics density workout, which is meant to flow and feel pretty steady with quick transitions throughout the workout.

weightlifting complex:

Every 2:30 for 10 mins.

1x [ 3 Power Cleans + 2 Push Jerks + 1 Split Jerk ], pick load

Perform @ 60-70% % Power Clean and Push Jerk

metcon: "Po"

5 rounds for time of:

3 Wall Facing Handstand Push-ups

6 Burpee-to-Targets

9 Chest-to-bar Pull-ups

6 Shuttle Runs, 50 ft

Goal: 8:00-13:00

Time Cap: 15:00

accessories:

5 rounds for quality of:

5 L/5 R Chest Supported Single Arm Dumbbell Rows, pick load

5 L/5 R Seated Single Arm Dumbbell Strict Press, pick load