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PART A: WOD

24 Minute EMOM (5 Rounds)
Min 1 – 5 Bar Muscle Ups// Chest 2 Bar// Strict Pullup// Ring Rowx10
Min 2 – Max Barbell Power Snatches 40/25kg // DB Power Snatches, 22.5/15kg in 30 seconds
Min 3 – 10/7 Calorie Echo Bike// 100m Run
Min 4 – 12 Dumbbell Box Step Overs (22.5/15/kg)
Min 5 – Rest

SCORING
Typically for EMOMs we see a checkbox but today we are asking you to only score the Max Power Snatches in 30 seconds for each set and comment any scaling / modifications you made to the workout in your result comment box

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target time each minute: sub 40 seconds
Time Cap each minute: 50 seconds

STIMULUS and GOALS
How to Pace: STEADY! Head down and go for each minute/30 seconds. Earn some rest and keep that intensity up with consistency on sets.

How it should Feel: CARDIO! This will challenge your entire fitness, and you will have to get mentally tough in later rounds!

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Unbroken! Aggressive hips with a strong and fast turnover is key.

Power Snatch: Light weight (ideally 50% or les of 1RM) where you can consistently complete 10+ unbroken reps. Focus on breathing and relaxing your grip at the top of each rep.

Echo Bike: Moderate-fast pace to finish under 35 seconds. Get it up to speed quickly while pedaling hard all the way through

Single Dumbbell Box Step Overs: Non-stop! Stay low and stay moving. Find a comfortable hold that doesn’t tax your grip and switch it up as needed on each set.

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.