Strength & Skill

Part A:
*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Power Snatch @ 60-63% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 65-68% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70-73% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 75-75+% 1 RM Power Snatch

*Receive one rep in a quarter squat and one rep at parallel.

Part B:
*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Squat Snatch @ 73-75% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 78-80% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 82-85% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 85+% 1 RM Snatch

*Receive one rep just below parallel, and one rep in a deep squat.
**It’s extremely important to understand the value of receiving the barbell in as many different positions as possible. This will connect you to your “pull under” the barbell and remind you that YOU put yourself where you need to go. You don’t just jump and land anywhere.

WOD: 5 Rounds
100 Double Unders
20 Toes to bar
10 Front Squats (80/55)

TARGET SCORE
Target Time: sub 14 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Control your urge early on to sprint, push yourself, and don’t get caught over-resting. Be Consistent with pacing early as you navigate through this beat down of a workout. Use the time between movements for your quick breaks, and aim to keep similar sets and times across rounds. That final round is where you can turn it loose. Sub 3 minute rounds would be the goal.
How it should Feel: GASSY! Always under tension, and those front squats are no joke. Be smooth and get risky in the final round.

WORKOUT STRATEGY & FLOW
Double Unders: 1-2 sets is a great goal. Remember that a grip-intensive movement follows. Break it up sooner rather than later if toes to bar pose a threat.
Toes to Bar: 2-3 sets should be the realistic aim for most of us, and only go unbroken if this is your wheelhouse.
Front Squats: Unbroken should be the only option here (for most to all rounds)! Make sure you are ready and breathe through the motion. Relax the hands as much as possible to save the grip going back into the double unders.

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.

Strength & Skill

Back Squat
In as few sets as possible, accumulate 35 Back Squat at 70-80%.

WOD: AMRAP 19 Minutes
Run 400 meters with a plate or dumbbell (35/25)
19 Burpees

*Every 10m is a rep.

TARGET SCORE
Target Rounds: 5+ Rounds
Minimum Rounds before Scaling: 3 Rounds

STIMULUS and GOALS
How to Pace: GRIND! Good old-fashioned grunt work today. Let’s aim to keep rounds consistent with moderate pacing. Try to start and end with the same intensity, which allows you to keep a near non-stop effort through each station.

How it should Feel: CARDIO and some MUSCULAR ENDURANCE! You just have to put your head down and work.

WORKOUT STRATEGY & FLOW
Run with plate or dumbbell: Don’t go crazy on this. Aim for a moderate-light pace with a heavy emphasis on controlling your breathing. Find a comfortable hold early on, and use the first and last 50m of each run to settle in and recover.

Burpees: Just the plain burpee is on the menu today, so get right to work and try to go with a pace that’s smooth and steady and doesn’t blow up the heart rate. Try to complete these under 1:45.

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.

Strength & Skill

EMOM for 5 Min:
Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
*Play around with different depths of receiving the barbell.

WOD: For Time

100 Toes 2 Bar

every time you break, perform 7 Bench Presses

TARGET SCORE
Target Time: 12 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Aggressive pace through the bench press, and then it’s time for strategic sets that allow for a steady and consistent work effort. Going for broke on the toes to bar early will only put you in a muscle fatigue hole. Yes, you can hit a bigger set off the start, but it needs to be 80-85% capacity. Focus on shaking your arms during the break, and be ready to rock and roll on the bench when the time hits. We want at least 40 seconds for toes to bar.

How it should feel: MUSCULAR ENDURANCE and GRIPPY! Fast bench press into aggressive sets on toes to bar. Play it smart, and it will all be over soon.

WORKOUT STRATEGY & FLOW
Bench Press: We are using bodyweight today. If you cannot consistently perform this unbroken for a couple of rounds, then you better adjust, or it will be never-ending.

Toes to Bar: First set should be the biggest and then after that it’s time to break it down into fast 5-10 reps. To finish within the target time, you must average at least 20 toes to bar every set so be aggressive on them!

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.

Strength & Skill

*Do a set every 2 minutes.

1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 60-63% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 75-80% 1 RM Power Snatch

WOD: For Time
150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Here’s a solid gymnastic chipper that will have your arms swelling along with some intense heavy breathing. Start steady, play it smart through the muscle ups and burpees, and just know that it’s won on the back end.

How it should Feel: MUSCULAR ENDURANCE and/or CARDIO! It’s not about how you start, but how you finish. That speaks true to this one.

WORKOUT STRATEGY & FLOW
Double Unders: If you can cruise through these without overtaxing the body, go for unbroken. If muscle-ups pose a problem, aim to break up in 2 sets on the first one and then see if you can push through the pain on the final.

Kipping Ring Muscle Up: 1-3 sets are ideal. Remember to stay within your realm here. Break before they make you break, and you are stuck staring at the rings.

Burpee Box Get Overs: Just be smooth and steady here. The good news is you can’t go too fast through these, so just keep a pace that doesn’t blow up your arms and lungs. Remember to slow down the final three reps to recover the arms somewhat.

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.

Strength & Skill

PART A:

*Do a set every 1 minute and 30 seconds.

2 Position Receive Power Clean + Push Jerk @ 60-65% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 65-70% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 75-80% 1 RM Power Clean
*2 Positions are quarter squat and at parallel.

PART B:

*Do a set every 1 minute and 30 seconds.

2 Position Receive Squat Clean + Split Jerk @ 70-75% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 75-78% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 78-82% 1 RM Clean and Jerk
2 Position Receive Squat Clean + Split Jerk @ 82-87% 1 RM Clean and Jerk
*2 Positions are at just below parallel and deep squat.

WOD: 3 sets @ 75% intensity
AMRAP 6 minutes
400m Ski
AMRAP Rounds of Holleyman
-rest 3 minutes between sets-

Holleyman:
5 Wall Ball (20/14)
3 Handstand Push Up
1 Power Clean (225/155)

TARGET SCORE
1 Round of Holleyman = 9 reps
Target Reps each set: 36+ reps (4+ Rounds)
Minimum Reps before scaling each set: 18 reps (2 Rounds)

STIMULUS and GOALS
How to Pace: STEADY! Don’t try to be a hero in that first set. We say 75%, and we mean it. Just be consistent on the ski, allowing you to have at least 4+ minutes of time for the AMRAP. Keep the stations close, and just put your head down and work. The first set should set the pace; then, it’s all about holding on.

How it should feel: GASSY & MUSCULAR ENDURANCE! The ski will prime your heart rate, and then the small sets of quick rounds will keep you moving.

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken, it’s only 5. Don’t drop i!

Kipping Handstand Push Up: Unbroken, it’s only 3. That’s the theme on Holleyman!

Power Clean: We have a moderate to heavy weight that will begin to beat down on you. Don’t hesitate, just lift!

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.

PART A: AMRAP 20 Minutes
40/32 Calorie Row/ RUN
400m Run/ ROW
40/32 Calorie Row/ RUN
40m Sled Push (120/90)
15/10kg MB reverse Lunges 10x each side x 2rounds

TARGET SCORE
Every 10m of Run = 1 rep
Target Rounds: 3+
Minimum Rounds before Scaling: 2+80

STIMULUS and GOALS
How to Pace: STEADY into GRIND! 20:00 of just pure grunt work. We wanna see a consistent moderate effort across all stations. The only area where breaking and resting is acceptable is the sled. Set the pace and see if you can keep it, use the clock to stay on track.

How it should Feel: CARDIO! Control your breathing early and slowly build into your pace.

WORKOUT STRATEGY & FLOW
Row: Both rows should be approached with a moderate effort (70%). Don’t try to go crazy here and blow up or hinder your ability to keep pace with the next movement. Long and strong pulls while aiming to finish under 2:20.

Run: Steady here, focus on getting your legs back under you while settling into a moderate effort (70%). The goal should be sub-2:30.

Sled Push: This will be the most difficult part of the workout. Weight is heavy, and distance should be divided into 10-20 yard sections.

—–Due to the lunges yesterday, we are recommending that if you don’t have a sled, you scale this to either 20 Calorie Standing Bike Erg Damper 10 or 40 yard Front Rack walking carry (205/135)

PART B:

For Time:
Accumulate 4 minutes of Handstand Hold
Each time you break complete 10 Hollow Plank hold Shoulder Taps

*Cap will be after the 5th round of Hollow Plank Shoulder Taps [After the 5th round, continue the hold until you hit the 2 minute goal]

*Choose from the following based on the standard of being able to hold 30 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold [back to wall] Box Handstand, Wall Facing Handstand, Freestanding [if you can do at least 30 seconds unbrokn
Freestanding Handstand

STIMULUS and GOALS
How to Pace: Steady. If we smoke ourselves out on the first hold we may have to break up too much. Rest before you kick up so you can get larger chunks of the hold.
How it should Feel: MUSCULAR ENDURANCE – Fatigue in upper back muscles, shoulders and forearms will set it a bit.

WORKOUT STRATEGY & FLOW
Freestanding Handstand Hold: This would be the RX version so look at scaled for the other handstand hold options.
Make sure you can hold at least one set of 30 seconds to do the freestanding version.
Plank Shoulder Taps: Tight Core and press through the ground with main arm, keeping support arm elbow locked out.

SCALING
The SCALING aim: Less volume with similar stimulus

For Time:
Accumulate 90 seconds of Handstand Hold
Each time you break complete 10 Hollow Plank Shoulder Taps

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.

Strength & Skill

Part A:
Bench Press

In as few of sets as possible, accumulate 30 Bench Press @ 70% 1RM Bench Press.

* work in teams of 2-3 people

Part B:
Back Squat
In as few of sets as possible, accumulate 30 Back Squat @ 70% 1RM Back Squat.

* work in teams of 2-3 people

WOD: 3 Sets
25 Jumping Split Lunges (total)
20 V Ups
-rest 30 seconds-
15 m Dumbbell Front rack Walking Lunge (2×22.5×15)
20 GHD Sit Ups
-rest 2 minutes between sets-

TARGET SCORE
There are 6 total scored sets. This is so we are not scoring the 30 seconds rest. Sets 1,3,5 are Jumping Lunge + V-Up time Sets 2,4,6 are DB Lunge + GHD time

Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY! Welcome to the buffet table, main dish tonight consists of hamstrings and a side of core. These moderate, quick sets are designed to attack your lower half and challenge your threshold. We wanna see a consistent high intensity on each set.

How it should Feel: MUSCULAR ENDURANCE and PUMP!! They are over before you know it. Attack, recover, and repeat.

WORKOUT STRATEGY & FLOW
Jumping Lunge: Stay low and keep the legs moving fast. It’s better to be quick through these to lesson the time under tension. (This are total – every leg counts as a rep)

V-Ups: Unbroken (non-stop) or two quick sets. Which avoids burning out and lying on the floor too long.

Double Dumbbell Front Rack Walking Lunge: Weight is moderate where all sets should be completed unbroken. Don’t hesitate, and keep stepping.
—-if you don’t have room for 50ft, then complete 16 (total) lunges in place

GHD Sit Up: Be explosive with your arms and legs for a non-stop effort across the 20 reps. Give a slight pause at the top to breathe.

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.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 60-65% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 68-70% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 73-75% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 78-80% 1 RM Clean
1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 83-85% 1 RM Clean

*“Touch n go”. No putting the barbell down.

WOD: Teams of 2
100 Wall Balls (10/7)
200 Double Unders
30 Bar Muscle Ups/ Jumping BMU/ Burpee Jumping Pullup or To Target
7m x 10 Handstand Walk (70m total)/ Bear Crawl
10 Legless Rope Climbs

*Split all reps as desired

Individual Version:
50 Wall Balls (20/14)
100 Double Unders
15 Bar Muscle Ups
100ft Handstand Walk
5 Legless Rope Climbs

TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! This is a partner workout and one that you can create a concrete plan going into it to so that you can move nice and smoothly through. If you are unsure of the type of plan to create go on the less aggressive side and just move faster if the sets end up being quicker than expected.

How it should Feel: GASSY into MUSCULAR ENDURANCE! This one starts off with lower skill movements so it should just be your heart rate that’s getting high and then as you get into higher skill movements that muscle fatigue is going to settle in but your strategy should mitigate that somewhat.

WORKOUT STRATEGY & FLOW
Wall Balls: You can only move through these so fast so just aim for bigger but comfortable sets.

Double Unders: Same idea as the wall balls. Smaller sets will help keep the heart rate down.

Bar Muscle Ups: Keep manageable sets here but keep in mind too many transitions can start to take up unnecessary time.

Handstand Walk: Think follow the leader on this one. This will save time and keep a nice controlled rest period.

Legless Rope Climb: You go, I go will be the way to go here. If 1 at a time seems too easy just go faster.

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.

Strength & Skill

Part A:

*Do a set every 2 minutes.

3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean
3 Deadlift + 3 Sumo Deadlift + 3 Clean Deadlift @ 100% 1 RM Clean

*This is to help strengthen our pull off the floor in the clean. For the clean deadlift, make sure that you lift the barbell off the ground as you would in a clean.

PART B:
3 rounds of 40 seconds of work/20 seconds of rest:
– Turkish Sit Up [2×15# 2×10#] – Russian Twist with 1 Dumbbell [15/10] – Plank Hold

–Rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest-

STIMULUS and GOALS
How to Pace: This is a great conditioning workout so don’t hold back too much.
How it should Feel: MUSCULAR ENDURANCE – The abs will go OUCH!!!

WORKOUT STRATEGY & FLOW
Turkish Sit Ups: Brace the core as you PRESS tall to ceiling.
Russian Twists: Stay on your tailbone to balance as you move through the twist
High Plank Hold: You want to have hands under shoulders and quads will feel this too.

PART C:

3 rounds of 40 seconds of work/20 seconds of rest:
Straight Leg Sit Up This is a great compliment to the more advanced Turkish Sit Up!
Russian Twist without weights
High Plank Hold: Get max effort within the 40 second time frame. Break as needed
–rest 1 minute between rounds, start at the top of the next minute so technically it will be 1 minute 20 seconds of rest]

WOD: For Time
480m Run
480m KB Farmer Carry (2×28/20)
480m Run
*every time you break on the Farmer Carry complete 15 KB Push Ups

TARGET SCORE
Target Time: sub 18 minutes
Time Cap: 25 minutes

STIMULUS and GOALS
How to Pace: GRIND! This one is all about how bad you want it! Get that run in bag and then dumbbells locked in and commit to working steadily and non stop!

How it should Feel: MUSCULAR ENDURANCE! Your legs, core, and arms will be taxed big time from this! Have a plan going in and know the plan will make it hurt if you are doing it right!

WORKOUT STRATEGY & FLOW
You must complete the 480m run before moving on to the 480m KB farmers carry

Double KB Farmer’s Carry: The load is manageable here but we doubled the distance. A great aim is 100m+ at a time before breaking. Hook grip the dumbbells as it will save you in the long run.
Dumbbell Push Ups: Simply move steadily and not rushed through them. You can catch your breath a bit and let your legs get a breather during these.

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.

Strength & Skill

PART A:
*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Power Snatch @ 60% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 65% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70% 1 RM Power Snatch
2 “Receive Position” Power Snatch @ 70-75% 1 RM Power Snatch

*Receive one rep in a quarter squat and one rep at parallel.

PART B:

*Do a set every 1 minute and 30 seconds.

2 “Receive Position” Squat Snatch @ 70-73% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 73-75% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 77-80% 1 RM Snatch
2 “Receive Position” Squat Snatch @ 80+% 1 RM Snatch

*Receive one rep just below parallel, and one rep in a deep squat.

WOD: 3 Sets
1000m Bike Erg
15 Lateral Burpee over Dumbbells
15 Dumbbell Hang Clean and Jerks (2×22.5/15kg)
-rest 2 minutes between sets-

TARGET SCORE
Target Time each set: sub 4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Moderate push-pace effort, where we start off steady and then aim to increase intensity across sets. Movie with a purpose, and utilize the rest time to regain composure and steady the heart rate.

How it should Feel: GASSY! You want to move, but remember that the workout is eight sets. You don’t want to peak too early here, so save the all-out effort for that final set.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing should be moderately aggressive (75%+) until the final 100m. At that mark, we should see the pace begin to wind down to allow us to get our breathing under control and prep for the burpees. The goal should be sub 2:00/2:10.

Dumbbell Lateral Burpees: Smooth and steady here, with the goal of staying on 60 seconds. Stay low, and if you are going to catch your breath, do so at the bottom of the burpee real quick.

Dumbbell Hang Clean and Jerk: This will be the biggest part of the workout here. Weight should be moderate and all of you should complete sets near unbroken. The first time through will tell you everything if you need to break into 2-sets of unbroken is in the bag. Regardless, be overly explosive with your hip drive and breath through the motion. : This will be the biggest part of the workout here. Weight should be moderate and all of you should complete sets near unbroken. The first time through will tell you everything if you need to break into 2-sets of unbroken is in the bag. Regardless, be overly explosive with your hip drive and breath through the motion.

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.