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PART A: Strength & Skill

7 Sets (1 set every 1:30)
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.

WOD: 2 Sets
3 Rounds
7 Sandbag Cleans (70kg/35kg)/ 7 x DBL KB Cleans
7 Sandbag Squats (70/35kg)/ 7x DBL KB Front Rack Front Squats
-straight into-
3 Rounds
15 GHD Sit Ups/ Anchored MB Situps
20m Handstand Walk/ Wall Hold Shoulder Taps
-straight into-
3 Rounds
7 Bar Muscle Ups/ Chest 2 bar Pullups
30m Sandbag Carry (70/35)/ DBL KB Farmers Carry
-rest 5 minutes between sets-

TARGET SCORE
Intended Workout RPE: 8 – 80% – moderate/high intensity
Target Time each set: sub 13 minutes
Time Cap each set: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! Three quick triplets that start with heavy lifting, transition into gymnastics, and then give us a taste of both with the final. Pacing on all three should be aggressive while mirroring round times across. Try to keep stations as close to non-stop/unbroken as possible while using the between movements as rest.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! Every single body part is going to be hit today. Control your breathing and take your foot off the gas slightly to survive.

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.