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Strength & Skill

PART A:
*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Power Snatch @ 60% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 65% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70-75% 1 RM Power Snatch

*Receive one rep in a quarter squat and one rep at parallel.

PART B:

*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Squat Snatch @ 70-73% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 73-75% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 77-80% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 80+% 1 RM Snatch

*Receive one rep just below parallel, and one rep in a deep squat.

WOD: 3 Sets
1000m Bike Erg
15 Lateral Burpee over Dumbbells
15 Dumbbell Hang Clean and Jerks (2×22.5/15kg)
-rest 2 minutes between sets-

TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Moderate push-pace effort, where we start off steady and then aim to increase intensity across sets. Movie with a purpose, and utilize the rest time to regain composure and steady the heart rate.

How it should Feel: GASSY! You want to move, but remember that the workout is eight sets. You don’t want to peak too early here, so save the all-out effort for that final set.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be moderately aggressive (75%+) until the final 100m. At that mark, we should see the pace begin to wind down to allow us to get our breathing under control and prep for the burpees. The goal should be sub 2:00/2:10.

Dumbbell Lateral Burpees: Smooth and steady here, with the goal of staying on 60 seconds. Stay low, and if you are going to catch your breath, do so at the bottom of the burpee real quick.

Dumbbell Hang Clean and Jerk: This will be the biggest part of the workout here. Weight should be moderate and all of you should complete sets near unbroken. The first time through will tell you everything if you need to break into 2-sets of unbroken is in the bag. Regardless, be overly explosive with your hip drive and breath through the motion. : This will be the biggest part of the workout here. Weight should be moderate and all of you should complete sets near unbroken. The first time through will tell you everything if you need to break into 2-sets of unbroken is in the bag. Regardless, be overly explosive with your hip drive and breath through the motion.

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.