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Strength & Skill

*Do a set every 2 minutes.

5 Sets

1 Snatch Deadlift to Power Position
1 Power Snatch from that power position
1 Floating Power Snatch to parallel
1 floating Pause Snatch

*Floating Pause Snatch: pause in receive for 3 seconds.
**Start at 60-65% and build in weight each set. You’ll probably end somewhere around 70-73% 1 RM Power Snatch.
***All touch n go.

WOD: 3 Sets
2 Rounds
10 Deadlifts (100/70kg)
10 Calorie Bike Erg/ Row / Run
10 Burpee Box Jump Overs (24/20)
10 Calorie Bike Erg/ Row/ Run
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-7.5 – 70-75% – moderate intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Here we go—time for a short, sweet, multiple-set cardio kicker. Everything is low reps and doable with a nonstop effort. You must be disciplined in transitions and aggressive from station to station. The first set is your tester, and then after that, let’s stay attacking and see if we can get each set faster.

How it should Feel:
GASSY! CARDIO! As we stated above, it’s all on you. Be smooth and steady and recover the heart rate during the rest.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should be under 60% of 1RM and completed unbroken every round. At no point should you even think about breaking these up.

Bike/ Row Erg: Get on and get turning quickly. We want an aggressive pace (80-85%+) to finish under 35 seconds for men and 45 seconds for women. Slow down the final 1-2 calories before exiting.

Burpee Box Jump Over: This is the only area we need to be cautious about. Pacing should be smooth and steady, not sprinted, to avoid blowing up. The goal is sub-50 seconds.

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.