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PART A: Strength & Skill

High Hang Snatch

*Do a set every 1 minute and 30 seconds.

2 Sets
3 High Hang Snatch @65% 1 RM Snatch

3 Sets
3 High Hang Snatch @70% 1RM Snatch

Part B: WOD

2 sets:
Row 1000m @75% effort / Run 2x480m
-rest 90 seconds-
Row 750m @80% effort / Run 480m+220m
-rest 60 seconds-
Row 500m @85% effort/ Run 480m
-rest 30 seconds-
Row 250m @90% effort / Run 220m
-rest 2 minutes-

TARGET SCORE
Intended Workout RPE: 8.0-9.0 – 80-90% – moderate/high to high intensity
Target Time: sub 26 minutes (includes rest between reps) (this target will vary widely based on rowing ability)
Time Cap: 28 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Going to be able to start off in a comfortable pace and then the challenge is going to be keeping the set paces once you are under fatigue.

How it should Feel: GASSY and/or LACTIC ACID PARTY! This one is mostly going to make the lungs hurt but on those last 500m/250m if you are doing it right the legs are going to be stinging.

WORKOUT STRATEGY & FLOW
Row: This one is all about keeping the correct paces. Know yourself and make sure that you are doing the first two intervals of each set at a realistic 75% and 80%.

PART C: Finisher

Max Effort UNBROKEN:

Max UNBROKEN Toes To Bar
-rest 2 minutes –
Max UNBROKEN V-Ups

*Score is total for both skills

STIMULUS and GOALS
How to Pace: We are testing capacity for various core work.
How it should Feel: MUSCULAR ENDURANCE, LACTIC ACID PARTY

WORKOUT STRATEGY & FLOW
Kipping Toes to Bar: Keep that arch tight so you can snap into the toes to bar with good tension.
V-ups: The key is to balance on tailbone at top and bring chest and feet up at same rate.

SCALING
Max UNBROKEN Kipping Knee Raises
-rest 2 minutes-
Max UNBROKEN Sit Ups

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.