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Strength & Skill:

*Do a set every 1 minute and 30 seconds.

3 Position Power Snatch @ 55% 1 RM Power Snatch
3 Position Power Snatch @ 60% 1 RM Power Snatch
3 Position Power Snatch @ 65% 1 RM Power Snatch
3 Position Power Snatch @ 68% 1 RM Power Snatch
3 Position Power Snatch @ 70% 1 RM Power Snatch

WOD:
3 Sets (0:00 – 6:00)
Every 2 Minute on the Minute
220m Run / Row 250m/ AB 14/11Cal

-Rest 1:00-

3 Sets (7:00 – 13:00)
Every 2 Minute on the Minute
220m Run / Row 250m/ AB14/11Cal
5 x Power Cleans and Jerks 60/45kg

-Rest 2:00-

3 Sets (15:00 – 27:00)
Every 3 Minute on Minute
5 x Power Cleans and Jerks 60/45kg
220m Run / Row 250m/ AB14/11Cal
5 x Power Cleans and Jerks 60/45kg

**Sub DU’s for 45sec

STIMULUS and GOALS
How to Pace: STEADY!
With a moderately high pace that allows for repeatable performances across. Try and start/end at the same time.

How it should Feel: GASSY into CARDIO! All the ergs off the start and then we finish with some barbell cycling.

WORKOUT STRATEGY & FLOW
Run: You will feel fresh here to start which is great! Push your speed some but keep enough in the tank to replicate intensity across the rest of the workout since it is longer. Think 80-85% effort and finishing the runs in the ~45 second range ideally.

Clean and Jerks : Weight should be moderately light where all sets are completed unbroken (touch and go). We want sets to be smooth and consistent. Don’t sacrifice form and sloppiness for the sake of finishing faster.

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.