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PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

5 Power Snatch + 1 Pause Overhead Squat @70-75% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch

-2nd Wave-
5 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @85-90+% 1 RM Power Snatch

*Power Snatch all done as singles. After last Power Snatch of each set 1 Overhead Squat with a 3 second pause at the bottom.

Example Sets
@0:00
5 Single Power Snatch then 1 Pause Overhead Squat @140lb

PART B: WOD

2 Sets:
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
30/24 Calorie Row or Ski/ 300m Run/ AB 24/20 Cal
Rest 3min

2 Sets:
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
15/12 Calorie Row or Ski/ Run 150/ AB 12/10
Rest 2min

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
SCORING = 4 sets you will enter times for total.
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Three mono-structual couplets that will light the lungs up. We should start off with a moderate-high push pace effort, and as the volume decreases, the intensity should steadily rise. Be aggressive on the transitions and focus on keeping your breathing under control. Try to keep the round times consistent until the final third round.

How it should Feel: GASSY! We can not stress enough how important it is to get your heart rate under control during the rest and be ready to roll when the time hits. Transitions are going to be where this workout is won and lost, so don’t waste time getting right to work.

WORKOUT STRATEGY & FLOW
Row: Start the first set at a moderate effort (75%), and by the final workout, we should be near a sprint pace. Breathe through the motion with a strong/aggressive lower body drive.

Bike Erg: As with the rower, be steady off the start and then start to ramp it up on the final two workouts. Stand up for more power and settle into your pace after a few seconds.

PART C: GYMNASTICS

Rope Pull-ups/ Handstand Hold
x3 sets Max rep Seated L-sit Pull-ups
Max Handstand Hold

Perform as many reps as possible in 1 set of seated L-Sit Pull-ups
*Between Rope Pullups
Perform Handstand Hold Max time
*rest 1-2 min between sets

Score is total Pullup reps for all 3 rounds.

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.