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Strength & Skill:

*Do a set every 2 minutes.

1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch

*Pause in receive of floating pause snatch for 3 seconds
**Start at 60-65% of 1 RM Power Snatch and build in weight each set.
***All touch n go
****Rest as needed between sets

WOD:

30/24 Calorie Bike/ Row/ Run
20 Power Cleans (80/60) 70% 1RM
-rest 3 minutes-
30/24 Calorie Bike/ Row/ Run
15 Power Cleans (90/65) 77% 1RM
-rest 3 minutes-
30/24 Calorie Bike/ Row/ Run
10 Power Cleans (100/70) 85% 1RM

TARGET SCORE
Intended Workout RPE: 7.5-8.5 – 75-85% – moderate/high to high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Three grueling 2 part chippers where you will be tested mentally on holding a pace through the bike and then physically increasing power clean weights. Lifting heavy while under heavy fatigue is crucial for developing volume and grit. Aim to stay consistent on the bike, while slowing the pace up slightly as weights increase.

How it should Feel: GASSY and MUSCULAR ENDURANCE! You get a solid rest each time so don’t let up on the bike and stay aggressive on the bar.

WORKOUT STRATEGY & FLOW
Bike / Row / Run: Pacing should be moderately-steady (75%) with the goal to finish under 3 minutes. Push and pull with the arms and legs working together while easing down the final 2-3 calories before transitioning.

Power Clean: Weight should start moderate (under 70% 1RM) and creep up to a heavy but sustainable lift (under 85% 1RM). Rest should increase between reps as weight goes up.

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.