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Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 60%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 65%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 70%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 70%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Snatch @ 75%

Snatch =squat snatch

WOD: AMRAP 20 Minutes
500m Row
15 Burpees over bar
400m Run
15 Burpees over bar

How to Pace:
STEADY! You have to be in it for the long haul here. Think moderate pacing (70-75%) while aiming for consistent round times. Every station needs to be approached the same, JUST KEEP MOVING!
How it should Feel:
20 minute sweat-fest where you will look like you just got done swimming. Make sure you hydrate before and after.

WORKOUT STRATEGY & FLOW
Row: Pacing is moderately-steady (75%) while aiming to stay under 2:00/2:10 (Men/Women). The first 100m of every row after round 1 should be a slight recovery before dialing in. Focus on long, strong pulls while allowing the lowing to work before finishing with your arms.
Burpee Over Bar: Smooth and steady, so don’t over-pace early on and down like a sinking ship. Stay steady, stay low, and avoid tripping. A great pace would be keeping these under 90 seconds.
Run: Like the rower with pacing and also using the first 50-100m to recover your heart rate before getting up to your pace (moderate). Relax your arms and focus on steady breathing pattern.

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.