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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Sets
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-75% 1RM Power Snatch

Part B: WOD

1000m Row @70% Effort / 2 x 480m Run/ AB
-Rest 3 minutes-
10x 250m Row @80% Effort / Run 220
*Rest 30 seconds after each set.
1000m Row @90% Effort / 2 x 480m Run/ AB

*Note: Only resting 30 seconds after the last set of 10x 250m row (not 3 minutes).

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 60/70 seconds for the 300m and 3 minutes 30 seconds/3 minutes 50 seconds for the 1000m
Time Cap each set: NONE!

STIMULUS AND GOALS
How to Pace: STEADY into CHALLENGE! Cardio day – we start this rowing session with a nice moderate primer. After the rest, it’s time to ramp up the pace to moderate to high intensity. Effort should be pushed on the 200m, but at a sustainable and consistent level across all sets with a short rest between. After the final 200m row, we only have 30 seconds of rest before we hop back on for a 1000m row to throttle up for a final very hard effort!

How it should Feel: GASSY into LACTIC ACID PARTY! Those 200m rows in the middle will light your hammies up. Stand up during the rest and focus on breathing through the motion. By the end the work will have stacked up allowing you to reinforce some CARDIO stimulus as well!

WORKOUT STRATEGY & FLOW
Row: The 1000m rows are ramp-up and then almost emptying the tank on the last at 90%! The middle portion is where the money is made. Use the first two sets to build into your pace. Focus on your leg and hip drive while controlling your breathing through each pull.

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.