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Strength & Skill

Part A

*Do a set every 1 minute and 30 seconds.

2 Hang Pause Snatch @ 60% 1 RM Snatch
2 Hang Pause Snatch @ 65% 1 RM Snatch
2 Hang Pause Snatch @ 68% 1 RM Snatch
2 Hang Pause Snatch @ 70% 1 RM Snatch
2 Hang Pause Snatch @ 72-72+% 1 RM Snatch

**Pause for 2 seconds in the receive position

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

2 Mid Thigh Clean + 1 Pause Split Jerk @ 70% 1 RM Clean and Jerk
2 Mid Thigh Clean + 1 Pause Split Jerk @ 73% 1 RM Clean and Jerk
1 Mid Thigh Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk
1 Mid Thigh Clean + 1 Pause Split Jerk @ 75+% 1 RM Clean and Jerk

*Pause in receive for 3 seconds.

WOD: 2 sets (1 set every 12 minutes)
9-15-21-27
Calorie Row
*220m Run after each

*Set 1: at 80% pacing
*Set 2: at 90% pacing
*Set 3: at 80% pacing
**leave enough in the tank you could go 1 more

TARGET SCORE
Target Time each set: sub 8 minutes
Time Cap each set: 10 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE into STEADY! 2 longer sets with rest that has to be earned between. There are intended stimuluses with each one so adjust accordingly.

How it should Feel: GASSY into CARDIO! Longer sets are tough like these and that’s why we start off with primer and then ramp it up for the middle.

WORKOUT STRATEGY & FLOW
Row: Moderate and steady pacing, especially for the first and last sets (~80%). Don’t come out hot on the shorter calories only to fall off pace. Keep everything consistent across and breathe through the motion.

Run: Moderate and consistent effort with the focus on relaxing your shoulders and settling into a steady breathing pattern. The goal should be keeping the runs under 60 seconds every set, and a big faster on set 2.

FLOW
0:00 – 10:00 9 Cal Row, 200m Run, 15 cal row, 200m Run, 21 cal row, 200m Run, 27 cal row, 200m Run….all at 80% pacing. Rest in the time remaining

10:00 – 12:00 COMPLETE REST.

12:00 – 22:00 Repeat for set 2, but at 90% pace. Rest in time remaining.

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.