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WOD: 4 sets
AMRAP 3 minutes
15/12 Calorie Row/ Run / AB
45 Double Unders
15 Wall balls (20/14)
-rest 90 seconds between sets-

TARGET SCORE
Intended Workout RPE: 6-7 – 60-70% – easy/moderate to moderate intensity
Target Reps each set: 140/137+ (into the 2nd round of wall balls)
Minimum Reps before scaling each set: 90/87 (done with the row the 2nd round)

STIMULUS and GOALS
How to Pace: STEADY! Working in 3 minute intervals so you want to go at a pace that is going to allow you to move consistently and without stopping through each interval.

How it should Feel: CARDIO! Aside from the wall balls this one is mainly cardio and with the wall balls being in lower sets they will get you more out of breath than producing muscle fatigue.

WORKOUT STRATEGY & FLOW
Row / Run / Bike: You will want to aim to keep these as close to a minute as you can with the intended intensity. Think fast pace but make sure you can get off and keep those double unders unbroken

Double Unders: Stay nice and smooth here. Smaller sets but still big enough that if you don’t stay focused and snag a lot you can quickly eat into your time too much here.

Wall Balls: Unbroken needs to be the goal. You will most likely only be doing one full set here so settle in and recovery as needed after on the row.

Strength & Skill:

0:00-3:00
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch

3:30-6:30
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch

7:00-10:00
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch

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.