WOD: Wednesday 250305

• Coaching Notes

Today’s session begins with a technical weightlifting complex, focusing on barbell cycling efficiency, overhead stability, and receiving positions in the snatch. Athletes will perform a Power Snatch + Overhead Squat, rest briefly, and follow up with a Squat Snatch every 3:00 for 5 sets, starting at 70% and increasing load. Key coaching points include aggressive hip extension, maintaining a strong overhead position, and consistent footwork to reinforce proper positioning. The goal is to build confidence under the bar while reinforcing movement quality at moderate to heavy loads.

We then move into "End Times," a fast and intense barbell sprint testing power output, efficiency under fatigue, and grit. The workout begins with a quick 10 burpees into high-volume barbell cycling at a lighter weight (95/65 lb), followed by another sprint of burpees before a 2:00 rest reset. Athletes will then tackle heavier power snatches (135/95 lb), paired with an increased burpee volume (20 reps), requiring smart pacing and barbell control. Coaching emphasis should be on fast, efficient transitions, managing grip fatigue, and ensuring safe and strong pulls at the heavier weight. Encourage athletes to move aggressively in the first half but conserve enough to handle the heavier barbell with confidence. The final snatches should be strong, smooth singles, and the last burpees should be a final push to the finish.

This workout is all about intensity and barbell proficiency under duress—remind athletes to stay disciplined on movement quality early so they can attack the finish with power!

weightlifting:

Every 3 mins for 15 mins.

1x [ 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch ], pick load

We are looking to start at 70% of our 1RM Power Snatch today and build to something that is technically heavy, ideally in the range of 80-85% of your 1RM.

metcon: "End Times"

For time:

10 Bar Facing Burpees

20 Power Snatches, 95/65 lbs

10 Bar Facing Burpees

Rest 2 mins

10 Power Snatches, 135/95 lbs

20 Bar Facing Burpees

10 Power Snatches, 135/95 lbs

Time cap: 15 mins.

Accessories:

4 rounds for quality of:

12 Reverse Nordic Curls

Sled Push, pick load, 100 ft

Weighted Wall Sit, pick load, 30 secs