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Part A: Strength & Skill

*Do a set every 2 minutes.

5 Sets
3 High Hang Power Snatch @6-7/10 RPE
then 5 Jump and Shrug w/Empty Barbell

No Barbell Option:
5 x DB Alt Snatches each side
20 sec AB (@ 85%)
rest 30sec-1min

Part B: WOD

3 Rounds
3 Bar Muscle Ups/ Burpee Chest 2 Bar/ 7x Heavy ring Rows
8 Burpee Box Jump Over (24/20)/ Box Step Ups
-rest 2 minutes-

2 Rounds
6 Bar Muscle Ups/ Burpee Chest 2 Bar
12 Burpee Box Jump Overs (24/20)
-rest 2 minutes-

1 Round
12 Bar Muscle Ups /Burpee Chest 2 Bar
18 Burpee Box Jump Overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each workout: 4-5 minutes
Time Cap each workout: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! Descending rounds, climbing rep schemes with decreasing skill. Ideally, the intensity should slightly increase and speed up each workout. So try to see if your times can get faster as the transitions go down.

How it should Feel: GASSY with some MUSCULAR ENDURANCE! We have a lot of up and down movement with nonstop work. Control your heart rate and stay aggressive.

WORKOUT STRATEGY & FLOW
Bar Muscle Ups: Pacing on all 3 sets with these should be smooth and steady. Don’t burn these down so you are completely whipped when going into the box jump overs. Aim for BIG pulls with your feet getting close to your hands even if it slows down your overall speed today.

Burpee Box Jump Over: Height starts off high and then goes down through the last workout. You will obviously be slower to start so try to ramp up the pace on each workout. Aiming to step or hop down on each rep with consistency. Don’t rebound these; it’s not worth the risk of injury.

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.