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Part A: Strength & Skill

Squat Snatch

5 Sets (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly into-

5 Sets (New set every minute)
1 Snatch @75% 1RM Snatch
-Directly into-

5 Sets (New set every minute)
1 Snatch @80% 1RM Snatch
-Directly into-

5 Sets (New set every minute)
1 Snatch @85% 1RM Snatch

No Barbell Option:
4+4 Alt DB snatches
30 Sec AB
x5-6 rounds

Part B: WOD

For Time:
50/40 Calorie Air Bike/ ROW
Total Bike seconds in Burpees to Bar (Example: If the bike takes 60 seconds, then you have 60 burpees to bar).

*Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps (i.e. 1:40 on the bike)
**You can use Assault Bike (Harder) or Row Erg (Easier).

TARGET SCORE
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
Target Time: sub 7 minutes
Score Time for AB + row in sec. + plus total Burpee reps
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace:  SPRINT! Into PAIN CAVE and GRIND!!! This is a high-intensity sprint workout that tests your ability to push hard on the bike while managing fatigue for a burpee-heavy finish. The faster you complete the bike, the fewer burpees you’ll have to perform, making it a strategic balance between bike intensity and burpee capacity.

How it should Feel: PAIN!!! Push hard but smart on the bike—if you burn out too hard, the burpees will be brutal. If you go too slow, you’ll still have a ton of burpees but will have left energy on the table.

WORKOUT STRATEGY & FLOW
Bike: This will be hard to get across, but I want this fast and I want it to hurt (90%+). Without completely redlining, we want to get off in a controlled sprint (45-75 seconds).

Burpee to Target: Keep moving, that’s all we want, and it may take 10+ reps to finally get your legs somewhat back.

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.