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PART A: WOD

2 Rounds
12 Power Snatch (40/25)/ KB Swings (Heavy, OVH)
12 Burpee Box Jump Overs (24/20)/ Toes-2-Bar
-rest 3 minutes–

2 Rounds
10 Overhead Squats (50/35)
10 Burpee Box Jump Overs (24/20)/ Toes-2-Bar
-rest 3 minutes–

2 Rounds
8 Squat Snatch (60/45)
8 Burpee Box Jump Overs (24/20)/ Toes-2-Bar

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity

Target Time each set:
sub 3 minutes for sets 1 and 2
sub 4 minutes for set 3

Time Cap each set:
4 minutes for sets 1 and 2
5 minutes for set 3

STIMULUS and GOALS
How to Pace: CHALLENGE! Move efficiently, breathe through transitions, and stay composed when it gets tough. The final portion will test your mental and physical grit! Each segment increases in weight while decreasing in reps, demanding strength, and control under fatigue.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Shoulders, legs, and lungs will be taxed — this is a grind, so focus on smart pacing and smooth transitions.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight is light, so aim for touch-and-go reps. Hook grip and relax at the top to keep grip manageable. This should be under 60% of 1RM Power Snatch.

Overhead Squat (from the floor): Unbroken! Squat snatch right into the first rep, breathe through the motion and don’t stop moving. This should be under 60% of 1RM Overhead Squat.

Squat Snatch: Singles with focus on smooth movement rather than speed. Smooth is fast means you will stay moving fast by being smooth! This should be under 70% of 1RM Snatch.

Bar Facing Burpees / Burpee Box Jump Over / Burpee Box Get Overs: Be smooth and steady on these while focusing on keeping your heart rate under control. Slow down the final 2 reps before transitioning back to the bar. Sell out the final round of each set.

PART B: Strength & Skill

*Do a set every 2 minutes.

1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.

NO Barbell Option:

6 Rounds
DB Snatch 5+5
AB 30Sec

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.