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Strength & Skill

*Do a set every minute.

(2x sets at each weight)
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 60%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 65%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 70%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 75%

Repeat (1x sets at each weight)
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 60%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 65%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 70%
1xSnatch Pull + 1xSnatch High Pull + 1x Power Snatch@ 75%

*Do a set every minute.
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%
2 Clean and Jerk @ 75%
2 Clean and Jerk @ 65%
2 Clean and Jerk @ 70%
2 Clean and Jerk @ 75%

WOD: For Time
100 GHD Sit Ups
80 Wall Balls
60 Deadlifts (70/45)
40 Toes to Bar
20 Burpee Get Box Get Overs, (122/102cm)

Target Time: sub 15 minutes
Time Cap: 20 minutes

How to Pace: STEADY! We have a classic chipper where pacing needs to be moderate with planned rest and calculated rep schemes to stay moving. Keep rest at a minimum and aim to get aggressive on the pacing through the final station.
How it should Feel: MUSCULAR ENDURANCE into CARDIO! Your lower body will be taking a beat down on this one. Fight through the pain and get caught with your hands on your knees until the end.

WORKOUT STRATEGY & FLOW
GHD Sit Up: Steady pacing here, don’t try and be a hero and rip through these. The best bet is to break into 3-4+ sets with quicker rests. Or, stay moving slowly with a slight pause at the top of each rep.
Wall Balls: Be aggressive here and aim for 2-3 sets, or as few as you can reasonably manage. When that ball hits the ground, count to 10 (or less) and pick it right back up. Don’t be a wuss here!
Deadlift: Lightweight (under 50% of 1RM) where quick sets of 10-15+, with very little rest between should be the goal. Be conscious of the toes-to-bar that follow. Either fast 10’s or a descending rep scheme (13-12-11-9-8-7).
Toes to Bar: At this point in the workout, sets of 5+ would be a great goal. This is the final grip wrecker until the grunt work to finish. So push through the pain and don’t stare at the bar.
Burpee Box Get Overs: Just keep moving! This is everything left in the tank. Start smooth and steady, and when the final 5 reps approach, it’s time to turn on the jets.

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.