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Strength & Skill:

Power Snatch

Build to tough single Power Snatch.

*Only go for 1RM if feeling great. It feeling slow or not super strong just feel something heavy and move on.

WOD: Every 3:00 (4 sets) (12min)
40m Walking Lunges / 40mSled Push (Light)
15 GHD’s (parallel)

-rest 2:00-

4 sets:
20x Goblet Squats/ *Sled drag
10 Strict Toes to Bar
20x Goblet Squats
15 Toes to Ring
-rest 2:00 between sets-

*Sled drag is walking backwards with a harness. If harness is unavailable then use your arms and lighten the weight a little

4 sets:
8 Single arm Kettlebell Waiter holds box step ups (12/10) (Moderate weight) (Left Leg)
8 Single arm Kettlebell Waiter holds box step ups (12/10) (Moderate weight) (Right Leg)
16 Hip Extensions/ GHD Back Ext
-rest as needed between sets-

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! The primer is getting the core and legs ready/engaged while the four sets just whip the hammies and slice up the core. Moderate-slow pacing on the first part while challenging yourself to stay moving through the four sets.

How it should Feel: PUMP!!!! Aka MUSCULAR ENDURANCE! You might be walking on your hands out of the gym due to the lower/midline being out of order.

WORKOUT STRATEGY & FLOW
Lunges/ Sled Push: It’s empty so give a slow jog just to get the legs nice and warm.

GHD Sit ups: Still tough to do, so be explosive and on each rep.

Goblet Squats/ Sled Drag: Sled drag is walking backwards with a harness. If a harness is unavailable, then use your arms and lighten the weight a little. Heavy, lean into the backward walk and try to stay moving. The goal should be at least 20m unbroken sections.

Strict Toes to Bar: You might need to break into 2-3 sets as the workout continues.

Toes to Ring: Go unbroken and really emphasize a powerful kip/hip drive.

Kettlebell Waiter Hold Box Step Ups: Simply use a load you can move smooth with thorough all 8 reps each leg

Hip Extension: These will get your posterior chain moving! Aim to move at a controlled speed without breaking if possible. You don’t have to control the eccentric but try to keep some tension throughout.
——scale to Barbell Good Mornings if needed

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.