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PART A: WOD

6 Sets
5 Shuttle Sprints (20m)/ Row 150m/AB 10/8cal
10 Dumbbell Box Step Overs (22.5/15kg) (24/20)
5 Shuttle Sprints (20m)/ Row 150m/AB 10/8cal
-Rest 2 min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 1 minute 45 seconds
Time Cap each set: 2 minute 15 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! The combination of shuttles and step-overs challenges your explosiveness, coordination, and midline stability. The rest interval (1:1) ensures partial recovery, allowing you to maintain high effort across all sets.Test your initial pace off the start and then start to ramp it up until the end, then we sell out. During the rest, focus on deep breathing and shaking out your legs to recover for the next set.

How it should Feel: GASSY and GRIPPY! This should feel like a sprint but sustainable for all rounds.

WORKOUT STRATEGY & FLOW
Shuttle Run: Move at a consistent pace, staying light on your feet. Don’t sprint so hard you blow up early. 25 ft down and 25 ft back = 1 rep.

Single Dumbbell Box Step Overs: Use a controlled rhythm. Avoid rushing transitions but maintain urgency. Keep moving smoothly to preserve grip and balance. Weight is moderate where all sets can be completed unbroken.

PART B: Strength & Skill

Wave 1 (0:00-3:00)
1 Power Snatch @65%
1 Power Snatch @70%
1 Power Snatch @75%

Wave 2 (3:00-6:00)
1 Power Snatch @70%
1 Power Snatch @75%
1 Power Snatch @80%

Wave 3 (6:00-9:00)
1 Power Snatch @75%
1 Power Snatch @80%
1 Power Snatch@85%

Wave 4 (9:00-12:00)
1 Power Snatch @80%
1 Power Snatch @75%
1 Power Snatch @70%

*These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.
***All based off of 1RM Power Snatch.

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.