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Strength & Skill

*Do a set every 1 minute 30 seoncds.

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 70%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 75%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 80%

WOD: For time
50 Wall Balls (20/14) (10’/9′)
30 GHD Sit Ups
50/40 Calorie Row
30 GHD Sit Ups
50 Wall Balls (20/14) (10’/9′)

Target Time: sub 10 minutes
Time Cap: 15 minutes

How to Pace:
PAIN CAVE! We want you to dig in deep on this one. It’s all movements we are very familiar with, so strap in tight, hold steady through the row, and try to only rest between the movements.
How it should Feel:
GASSY and/or MUSCULAR ENDURANCE! Make it so the tank is completely empty after that final wall ball hits the target.

WORKOUT STRATEGY & FLOW
Wall Balls: Go in with a bit of a reckless mindset on these. Don’t settle for anything less than as few sets as possible for you. If you’ve never tried a set of 50 unbroken then today is the day! Don’t let these get mentally tougher than they are. You got this! Roll the shoulders out and breathe on every rep.
GHD’s: Non-stop, but with a semi-recovery pace, so you can transition quickly is the goal. This means staying steady and pausing for half a second at the top to breathe and keep the heart rate somewhat calm.
Row: Moderate-push pace effort (~80%). If you pace the GHDs correctly on both ends then we should be able to give a solid effort here. Breathe through the motion and slow down the final 5 calories.

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.