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Strength & Skill:

*Do a set every 2 minutes.

1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 68-70% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 73-75% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Snatch High Pull + 1 Floating Power Snatch to Parallel + 1 Snatch @ 75-75+% 1 RM Power Snatch

*All touch n go.

WOD: “12.3” Intervals
3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
15 Box Jump/Step Downs (24/20)
12 Push Press (50/35kg)
9 Toes to Bar/ V-Ups/ 18 Alt Hands to Toes
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps each set: 144+ (4+ rounds)
Minimum Reps before scaling each set: 108 (3 rounds)

STIMULUS and GOALS
How to Pace: STEADY! From way back when, for those that remember this long amrap beat down. Today, we get to attack it in short 5:00 amraps with a controlled push pace effort. We don’t want to sprint but approach with a pace that gets the lungs pumping and is repeatable across sets.

How it should Feel: GASSY into CARDIO! There are a lot of ups and downs. Use the time between movements for a quick break rather than during.

WORKOUT STRATEGY & FLOW
Box Jump: Steady! Height is normal, and the step-down is there to save your Achilles. Be as close to non-stop as possible.

Push Press: Unbroken is the goal across all sets. The weight is moderately light, so focus on breathing and utilizing a strong hip drive. Remember it’s a push press and not a shoulder-to-overhead movement.

Toes to Bar: Unbroken is our goal! If grip or core blows up, drop to quick sets you can sustain.

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.