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Strength & Skill

*Do a set every minute.

3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
3 Snatch @60-65% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
2 Snatch @70-80% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch
1 Snatch @85-90% 1RM Snatch

WOD: 3 Rounds
15/11 Calorie Echo Bike/ Row 150m/ Run 100m
7 Deadlifts 80/55kg
11 Burpees Over Barbell

TARGET SCORE
Intended Workout RPE: 9-9.5 – 90-95% – high to very high intensity
Target Time: sub 6 minutes
Time Cap: 10 minutes

STIMULUS and GOALS
How to Pace: SPRINT! Into PAIN CAVE!! From start to finish, it’s all about keeping the foot on the gas and holding on. Think 80%+ on the first two rounds and then sell out the final. Starting too fast will put you in a cardio deficit you won’t be able to recover from. Transitions are where this workout can be won and lost, so don’t waste time getting from station to station.

How it should Feel: GASSY into LACTIC ACID PARTY into PAIN!!! It’s all about how badly you are willing to hurt. You will question yourself early on, but no matter what, don’t stop moving.

WORKOUT STRATEGY & FLOW
Erg/Row/Run: Pacing should be aggressive off the start to get the wheels turning for 5 seconds. Once it’s moving, wind down to a moderate-high push pace effort that allows you to sustain. Slow down the final two calories to get the heart rate under control.

Burpees: Don’t even think about stopping! Hit the ground running, and don’t look back. Don’t go all out until that final set, and maybe slow down the final two burpees on rounds 1-2 to get your breathing under control before returning to the bike.

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.