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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Power Snatch @ 60%
2 Power Snatch @ 70%
1 Power Snatch @ 80%
3 Power Snatch @ 70%
2 Power Snatch @ 80%
1 Power Snatch @ 90%
1 Power Snatch @ 90-100%
1 Power Snatch @ 90-100%

WOD: 2 Sets
3 Rounds
12 Thrusters (30/20)
12 GHD Sit Ups (OR Toes to bar)
36 Crossover Single Unders
-rest 3 minutes between sets-

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! It’s a quick multiple-set triplet with a rest between. Light, manageable reps that should allow for a near non-stop effort. Come out swinging while being cautious of not rushing the crossovers only to have multiple trip-ups. Use the clock and aim for consistent round/set times.
How it should Feel: GASSY! A lot of up and down movement will have you feeling like you are in a club and your jam comes on.

WORKOUT STRATEGY & FLOW
Thrusters: Probably the lightest you will thruster in a long time, so enjoy it! Unbroken and be smooth! Don’t go crazy to get your heart rate all fluttered. Breathe through the motion and pause for a half second at the top to stay controlled.
Kipping Toes to Bar OR GHD Sit Ups: Smooth and steady with the intent to use this station as the recovery area. Be aggressive getting on and off, but once you start, find a great cadence that you can breathe well throughout.
Crossover: This is the only area of concern; you either have it, or you don’t, so take a deep breath before starting and try and complete it within 3 sets or less. Lay your rope down neatly after each set to avoid a tangled mess.

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.