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Part A: Strength & Skill

Squat Snatch

*Do a set every 2 minutes.

5 Sets
3 Position Snatch (Ground, Above The Knee, Mid Thigh) @60-75% 1RM Snatch

Part B: WOD

3 sets

AMRAP 3 Minutes
30 Double Unders
10 Toes to Bar
-Rest 1 minute-
AMRAP 3 Minutes
30 Double Unders
10 Burpee Pull Ups

-Rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Reps each set: 160+ reps (4+ Rounds) on AMRAP 1 and 80+ reps (2+ rounds) on AMRAP 2
Minimum Rounds before scaling: 120 reps (3 Rounds) on AMRAP 1 and 70 reps (1 Round + Double Unders) on AMRAP 2

STIMULUS and GOALS
How to Pace: CHALLENGE! Be steady and controlled! Avoid redlining in the first round. Aim for consistent round times across all 3 sets. Each AMRAP is a sprint-style workout, meaning fast but controlled reps are key. Last one is all about hanging on.

How it should Feel: GASSY and GRIPPY! Sustainable, Smooth Breathing while staying in control, moving at a 85% effort without major fatigue as the rest comes before we need to slow down much.

WORKOUT STRATEGY & FLOW
Double Under: Unbroken! Deep breath every time while focusing on relaxing your arms and shoulders. Lay your rope down after every set to avoid a tangled mess.

Toes to Bar: Unbroken is the goal but break into two quick sets to avoid blowing up your grip if needed.

Burpee Pull Up: Just move! These don’t have to be quick but they need to be non-stop. Breathe through the motion.

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.