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WOD: 3 sets @ consistent 70-80% intensity
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (22.5/15kg)
12 Calorie Row/ AB/ Run
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps each set: 96+ Reps (4+ Rounds)
Minimum Reps before scaling: 72 Reps (3 Rounds)

STIMULUS and GOALS
How to Pace: STEADY! Short reps with fast movements across 5:00 amraps will have your heart bouncing up and down. Being steady and consistent on each station will be the goal while keeping aggressive transitions. First set should be the “test pace” and then the next two times through is trying to mimic or increase pacing across.

How it should Feel: GASSY! Up and down, in and out like a fast food restaurant. Control your breathing and get that heart rate back down during the rest.

WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: It’s only four so just stay steady and don’t go crazy here. It does you no good to sprint.

Dumbbell Snatch: Smooth and steady while breathing at the top for unbroken sets every time. Be violent with your hip drive to launch the weight overhead.

Row: Don’t waste any time getting it moving. Pacing should be moderate to moderately fast (70-75%+) with the goal to finish under 40 seconds. Make sure the straps are set up where you don’t have to tighten them and you can slide in and out.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch

*All touch n go.

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.