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Strength & Skill

Take 15 minutes or 5 singles to build to a heavy Squat Snatch For the Day (practice making bigger jumps)

-Then-

Take 90-95% of that 1 RM and hit for 3 singles.

WOD: AMRAP 15 Minutes
20 Kettlebell Swings (24/16)
20m Sled Push (60/ 40), 20m KB Lunge 1x24kg
15 Kettlebell Goblet Squats (24/16)
20m Sled Push (60/ 40), 20m KB Lunge 1x24kg
10 Single-arm Kettlebell Push Press (24/16) (5 each side)
20m Sled Push (60/ 40), 20m KB Lunge 1x24kg

TARGET SCORE
Target Rounds: 4+
Minimum Rounds before Scaling: 3

STIMULUS and GOALS
How to Pace: STEADY and GRIND! The goals are a solid grunt work workout with a moderate pace and consistent rep scheme. Try to keep round times similar without over-pacing the start. Use the time between stations for a quick break.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Breathing must be strongly emphasized as each station will attack your lungs. The legs and kettlebell work will work the legs substantially as well but not enough to crush you in the workout itself.

WORKOUT STRATEGY & FLOW
American Kettlebell Swings: The weight selected should allow you to stay unbroken across rounds. Be overly aggressive with your hips while breathing, with a slight pause at the top of each rep.

Sled Push: Weight is moderate and should be moveable for unbroken lengths for most to all of the workout. Don’t go hard here; stay steady and keep your feet moving.

Kettlebell Goblet Squats: Same weight as the swings, same goal, unbroken! Smooth and steady while trying to avoid blowing up your legs.

Single Arm Kettlebell Push Press: Must complete all five on one arm before switching. Unbroken sets across and like the swings, be explosive with your hip drive every rep.

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.