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Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch
@ 55%, 60%, 65%, 70%, 75%

*Pause in receive for 2 seconds on the Hang Power Snatch.

WOD: AMRAP 15 Minutes
500m Row/ 480 Run
50 Double Unders
10 Sandbag Cleans (50/35)/ Power Cleans 60/40
25/20 Calorie Bike/ Row
50 Double Unders
10 Sandbag Cleans (50/35)

TARGET SCORE

Target Rounds: 2+
Minimum Rounds before Scaling: 1.5

STIMULUS and GOALS
How to Pace: GRIND! Not going to win any awards coming out like a racehorse here. Think smooth and steady with a consistent non-stop effort. Control your breathing and rest between movements.
How it should Feel: GASSY into CARDIO! Great news! all movements can be completed non-stop/unbroken. It’s also bad news because it gives you no reason to stop.

WORKOUT STRATEGY & FLOW
Row: It’s the “cash in” of each round. Steady pacing (75%) while keeping your heart rate under control and relaxing your grip on the reload.
Double Unders: Unbroken! Relax your shoulders down, fast wrist and stay light on the feet.
Sandbag cleans over the shoulder: Light bag, so grip and rip that sucker over your shoulders like it’s a bag of feed. Think strong and overly aggressive hips every rep.
(SANDBAG SUB = POWER CLEANS AT 60/40
Bike: This will be the grind so get the bike up to speed and settle into a steady-moderate effort (70-75%). Wind down the last few calories for a smooth transition.

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.