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Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 60-65% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch
1 Pause at the top Snatch Pull + 2 Floating Power Snatch @ 68-70% 1 RM Power Snatch

*All touch and go

WOD: 

3 Rounds
10 Front Squats (70/50)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
-rest 1:1-

6 Rounds
5 Front Squats (70/50)
5 Bar Facing Burpees
5 Chest to Bar Pull Ups

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: 3-4 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE!! No matter how you slice the pie, it will always be 30 reps of each. Our pacing should get more aggressive as we venture into increased rounds and reps decrease.

How it should Feel: GASSY into LACTIC ACID PARTY!! It’s all things we have done before, over and over so you should feel right at home and be ready for the pain.

WORKOUT STRATEGY & FLOW
Front Squats: Weight is moderate (under 50% of 1RM) all sets should be unbroken.

Bar-facing burpees: No matter what workout you are doing, the pacing should be smooth and steady while trying to avoid blowing up your heart rate.

Kipping Chest to Bar: Don’t fry your grip and hands just to say you went unbroken.

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.