WOD: Wednesday 250226
• Coaching Notes
Athletes will begin with a weightlifting session, performing 5 sets of 5 touch-and-go power cleans, working every 2:00 at 65%+ of their 1RM Power Clean. The goal is to build to a heavy set for the day while maintaining strong barbell cycling technique and consistent movement patterns. Athletes should focus on explosive pulls, efficient bar path, and smooth transitions between reps. Coaches should ensure athletes maintain proper mechanics and avoid early arm pulling or excessive fatigue.
Following weightlifting, the class will move into “Hunting Trip”, a 3-round workout for time featuring 60 double unders, 15 deadlifts, 12 hang power cleans, and 9 shoulder-to-overhead. This workout demands grip endurance, barbell cycling efficiency, and strategic pacing. Double unders should be completed in 1-2 sets, deadlifts in 1-2 sets, and hang power cleans should be approached with controlled cycling to avoid early grip fatigue. The shoulder-to-overhead should be performed with efficient push jerks to conserve energy. Advanced athletes should aim for unbroken or minimal breaks, while intermediates may use strategic rep schemes to maintain a steady pace. Beginners can scale the load, reduce double under volume, or modify the movements to maintain intensity.
Coaches should emphasize smart pacing and movement efficiency to help athletes push through all three rounds. Athletes should pace the first round conservatively, maintain a smooth rhythm, and push hard in the final round. Encouraging proper breathing patterns and minimizing transition times will be key to maximizing performance in today’s session.
weightlifting:
Every 2 mins for 10 mins.
5 Power Cleans, @ 65%+ of 1RM Power Clean.
metcon: "Hunting Trip"
3 rounds for time of:
60 Double Unders
15 Deadlifts, 135/95 lbs
12 Hang Power Cleans, 135/95 lbs
9 Shoulder-to-Overheads, 135/95 lbs
Goal Time Domain: 6-9 minutes
Time Cap: 10 minutes
Accessories:
5 rounds for max reps of:
Max rep Barbell Hip Thrusts, pick load, 45 secs
Rest 15 secs
Max rep Foam Roller Hamstring Curls, 45 secs
Rest 45 secs