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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Hang Pause Power Snatch @ 55%
3 Hang Pause Power Snatch @ 60%
3 Hang Pause Power Snatch @ 55%
3 Hang Pause Power Snatch @ 60%
3 Hang Pause Power Snatch @ 65%

*Pause in receive for 2 seconds.

WOD: 3 Sets (1 Set every 10 minutes)
500m Run
1000m Bike
500m Row
*Perform at 80, 85 then 90% pacing per round

Target Time each set: 6-7 minutes
Time Cap each set: 8 minutes

STIMULUS and GOALS
How to Pace: STEADY! Moderate-distance running for multiple sets with a leg pump sandwiched in the middle will break down your lower body faster than you think. Take that first round a little cautiously and see where your legs are. Try to hold similar paces across and be smart about keeping your legs loose during the rest.
How it should Feel: CARDIO! And MUSCLE ENDURANCE! Posterior chain wrecker, Once you finish that final set your lungs will feel like they are inside your legs. Be sure to hop on the bike after rollout real good.

WORKOUT STRATEGY & FLOW
Run: Pacing on the first run should be moderate/fast (80%) while settling into a steady breathing pattern. Don’t come out hot and get to the bike completely trashed. The second run tries to get the legs loose within the first 100m, then replicating the first 1000m pace or slightly faster. Wear a watch, and check your pacing every 100 to ensure you hold on.
Bike: We want the pacing to be at a moderate push effort to slow down the final 100m. Relax your upper-body and focus on controlling your breathing. Monitor your leg fatigue and adjust accordingly or it won’t be good going into that second run.
Row: Aim to hold the intended intensity of each set here. There is no need to fall off if you are pacing correctly, and we ask you don’t “Full send” at the last set either. But work your upper threshold of 90% throughout for the final set.

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.