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Part A: WOD

In an 9 minute window:
5-4-3-2-1
Snatch (80/55kg)
10-8-6-4-2 25m Shuttle Run/
Row 250-200-150-100-50mRow/ AB 16/12cal – 13/9Cal – 10/6cal – 7/3Cal – 4/2cal

-straight into-

AMRAP Snatches (50/35kg)

*Score time to finish snatches and Runs + AMRAP Snatch reps.

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
SCORE = number of snatches in the AMRAP portion after the couplet
Target Reps: 20-30+
Minimum Reps before scaling: 10

STIMULUS and GOALS
How to Pace: CHALLENGE! This strength-endurance & barbell cycling under fatigue. Keep a controlled intensity (85%) for the first part, then push hard on the AMRAP.

How it should feel: MUSCULAR ENDURANCE and GASSY! Your legs and grip will be fatigued from the shuttle runs and heavy snatches, but you need to push into the AMRAP without burning out early.

WORKOUT STRATEGY & FLOW
Snatch: Moderate-heavy weight (under 90% of 1RM) where steady and consistent singles will be key to sustaining a consistent, non-stop effort. The second weight should be light (under 60% of 1RM), and we should still keep fast singles with a more aggressive turnaround between reps.

Shuttle Run: Aggressive and consistent pace with the focus on keeping breathing under control. Slow down the final shuttle run of each set before approaching the bar.

Part B: Strength & Skill

Clean and Jerk

5 Sets (New set every minute)
1 Clean & Jerk @70% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @80% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @85% 1RM Clean & Jerk

Part C: Finisher
3 rounds of:
2 Legless Rope Climbs [begin seated on floor] 12 V Ups
6 L Rope Pull Ups

Complete all reps before moving on to the next skill.

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.