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Strength & Skill

*rest as needed between sets

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE

WOD: 3-5 Sets
500m Run/ Row / Bike Erg
15m Handstand Walk
500m Run/ Row / Bike Erg
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack each set like it’s for something. Use the first set as a tester and see if you can consistently improve your score. Aggressive transitions and pushing through until the end is the key to success in this.

How it should Feel: GASSY! How bad are you willing to hurt as sets go on? Fight until the end, and don’t be a quitter.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be aggressive (80%+) with the goal to finish under 55 seconds. Ramp up off the start, settle into your pace, and focus on breathing and relaxing your shoulders.

Handstand Walk: Unbroken is the ultimate goal, but if stopping at the 10m mark for a quick break helps keep intensity then do it to survive.

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.