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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
Snatch + Hang Snatch + Overhead Squat @73-78% 1 RM Snatch

3 Sets
Snatch + Hang Snatch + Overhead Squat @80-83+% 1RM Snatch

*Touch and go reps.

PART B: WOD

3 Sets:
AMRAP 4 Minutes
3 Box Jumps (30/24)
7/5 Cal AB/ 100m Run/ 150m Row
1 Power Snatch (60/45kg)
-rest 2 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Every 20m of Bike Erg = 1 rep
Target Reps each set: 42+ reps (3+ rounds)
Minimum Reps before Scaling each set: 34 reps (2.5 rounds)

STIMULUS and GOALS
How to Pace: STEADY! Moderate and consistent pacing across rounds and sets here. You can be aggressive on the transitions due to the short rep scheme. However, the high box and increased leg pump challenge will make these stations harder than they look.

How it should Feel: GASSY!
There is no reason to stop; just keep the pedal at idle speed and keep moving.

WORKOUT STRATEGY & FLOW
Tall Box Jumps: Your height is higher than normal, so be cautious and make sure you jump with everything you have.

Bike Erg: You won’t be here long, so get right on and turn the wheels. Relax your shoulders and hands while slowing down the final 50m.

Power Snatch: Moderate weight (under 75% of 1RM) where there should be no hesitation at all. Be aggressive in your leg and hip drive due to the build-up of fatigue.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.