Blog

WOD: 5 sets (1 set every 3 minutes)
9 Shoulder to Overhead (60/40kg)
15 Bar Facing Burpees
21 Toes to Bar (must be done in sets of 7+)

* Ideally Scale to stop any remaining reps by 2 minutes and rest the remaining 1 minute

** Score total number of Toes 2 Bar + Kg for Shoulder to Overhead

TARGET SCORE
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! 5 sets where your shoulders will be under constant duress. The goal is consistent sets and pacing across while keeping the time between stations at a minimum. The goal is to have at least 60 seconds of rest each set.

How it should Feel: GASSY and/or MUSCULAR ENDURANCE! Move with a purpose and use the recovery time to get the heart rate down and shake the arms out.

WORKOUT STRATEGY & FLOW
Toes to Bar: 7 is minimal, but really the goal is 1-2 sets. Big hips every time!

Bar Facing Burpees: Just stay moving, don’t go all out, but keep the tempo up and try not to stop.

Shoulder to Overhead (strict, push press or push jerk): Regardless of what weight or style you choose, unbroken is the standard we want across all sets.

Strength & Skill
2 Times Through
For Time:
10 Power Snatch @ 35/25kg or 60-65%
8 Power Snatch @ 40/30kg or 65-70%
6 Power Snatch @ 50/40 or 70-75%
4 Power Snatch @ 60/45 or 75-80%
2 Power Snatch @ 70/50kg or 80-85%
*Rest 3-5 Min and then repeat.

*The goal is to cycle these or perform fast singles. Score times in notes.

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.