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Strength & Skill

10 Sets (1 Set every 60 Seconds)
Back Squat @70-75% of 1 RM Back Squat

5-5-5-4-4-3-3-2-2-2-2

WOD: 2 Sets
20/15 Calorie Row
30m Sled Push
20/15 Calorie Row
30m Sled Push
20/15 Calorie Row
-Rest 2 minutes between sets-
-2min after the last set
and 3 minute rest before snatches

Prep Snatch:

30 Power Snatch (50/35kg)

*Must be done in sets of 5+

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND!! This one is going to end up being mostly a grind but really try to challenge yourself to not be scared of getting your heart rate up too much going into those power snatches.

How it should Feel: GASSY and MUSCULAR ENDURANCE! You will be breathing heavily coming off of part 1 and then on the second part it’s going to be all about what your legs and hips have left in the tank.

WORKOUT STRATEGY & FLOW
Row: Think fast pace here. If you go out too hot you can let your heart rate recover a bit on the sled push.

Sled Push: Just keep moving here. If you went too fast on the row, slow down and focus on your breathing while just continuing to move.

Power Snatch: You have to do sets of 5 here so really focus on great form going up and down to save your grip and posterior chain for when you get into those later sets.

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.