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Strength & Skill

*Do a set every minute.

1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch

WOD: 7 Sets
400m Run with Decreasing Rest

After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest

Machine Options:
Row – 500m
Bike Erg – 1000m
Air Bike – 30 Calories

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: None!

STIMULUS and GOALS
How to Pace: CHALLENGE! Here’s a solid cardio piece that allows you to slowly groove into a moderate-fast, consistent effort while rest decreases across sets. It only gets harder as it goes on, so play the first few sets smart, build on the pace, and sell out on the final. During the rest, it’s crucial to get your heart rate under control and steady your breathing.

How it should Feel: GASSY! This workout is like a boa constrictor. Each set gets harder and harder to breathe.

WORKOUT STRATEGY & FLOW
Run: Focus on a smooth cadence and finding your breathing with your steps. Running can be vastly improved and more fluid as you build confidence and get time on your feet!

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.