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WOD: AMRAP 7 Minutes
1 Squat Snatch (60/45)
3 Power Clean and Jerks (60/45)
5 Box Jump Overs (30/24)

TARGET SCORE
Rounds + Reps 8+
Minimum Rounds Before Scaling: 5

STIMULUS and GOALS
How to Pace: PAIN CAVE! We want a bit of reckless abandonment here! Treat this like a 7 minute AMRAP we could see in The Open or a competition. Get really warm before and ready to stay in the PAIN CAVE for the entire workout!

How it should Feel: PAIN!!! Lots of hinging and hip extension on this! Make sure your hips and low back are open and ready to go. The pain will set in about half way as you want to slow down but know the workout is short enough that there is no reason to!

WORKOUT STRATEGY & FLOW
Squat Snatch: Weight should be moderately-light where there is no hesitation to get right under it. Ideally this is less than 70% of your 1RM.

Clean and Jerk: Same weight as the snatch, so as soon as the bar is dropped (snatch) get right back on it for 3 quick singles.

Box Jump Overs: Height is higher than normal and legs will break down as rounds go on. Big jump every time, reset at the bottom and no rebounding. Try and finish these in under 25 seconds.

Strength & Skill:

Strength A:
SQUAT  SNATCH

Take 5 minutes or 5 singles to build to a heavy Snatch for the day. (Practice making bigger jumps)

Strength B:
Clean and Jerk
Take 5 minutes or 5 singles to build to a heavy Clean and Jerk for the day. (Practice making bigger jumps)

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.