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Strength & Skill

Snatch
3-3-3-3-3
60%, 65%, 70%, 75%, 80%

Clean and Jerk
3-3-3-3-3
60%, 65%, 70%, 75%, 80%

WOD: 6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-

TARGET SCORE
Target Time each set: sub 90 seconds
Time Cap each set: 2 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push each set’s pace to the limit of what you can handle! Find your boundaries between rhythm and recklessness.

How it should Feel: GASSY and GRIPPY! This will be great conditioning and capacity work overall! Use the first set to feel out each movement, then build confidence in each set afterward.

WORKOUT STRATEGY & FLOW
Double Unders: 1-2 sets is the aim (3 at most) and we want to work on controlling our breathing throughout.

Power Clean and Jerks / Power Snatch: We’d love big sets here if possible. Unbroken for some will be doable. In later rounds, 3 fast sets (at most) is acceptable. It should be well below 50% of your 1RM Clean and Jerk

Bar Facing Burpees: Stay steady through these and don’t slow down!

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.