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Part A: WOD

10 minute AMRAP (sprint the first 5 minutes, steady the last 5 minutes)
10 Hang Power Snatch (40/25kg)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14, 10/9)

-rest 5 minutes-

10 minute AMRAP (steady the first 5 minutes, sprint the last 5 minutes)
10 Hang Power Snatch (40/25kg)
10 Lateral Burpee over Bar
10 Toes to Bar
10 Wall Ball (20/14, 10/9)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Rounds each set: 4-5
Minimum Rounds before scaling: 3+20

STIMULUS and GOALS
How to Pace: STEADY! focus on intentional pacing, body awareness, and effort modulation. This workout is about learning how to manage output, suffer, and stay mentally composed under different pacing scenarios.

How it should Feel: MUSCULAR ENDURANCE and some GASSY! Be controlled with intensity, move efficiently with a sense of restraint. You should be finishing breathing heavy, heart racing, and eyes on the floor. That’s the sprint.

WORKOUT STRATEGY & FLOW
Hang Power Snatch: Unbroken (at least to start)! Weight is light and should allow you to muscle or power without hesitation for a majority of the workout

Lateral Burpees over the Bar: Smooth and steady with a non-stop effort. The goal should be to keep these under 45 -seconds.

Toes to Bar: Unbroken is the goal but don’t be stubborn. Break into two quick sets if you feel the grip begin to blow up.

Wall Balls: Unbroken! Smooth and consistent reps while focusing on breathing and rolling out the shoulders.

Part B: Strength & Skill

*Do a set every 3 minutes.

4 Sets
3x (1 High Hang Power Snatch + 1 Drop Snatch) @5/10 RPE
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.

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.