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WOD: 6 Sets
10 Toes to Bar
15m Handstand Walk
10 Ground to Overhead (40/30)

-Rest 1 min Between sets-

Sets 1-3 = Power Snatch
Sets 4-6 = Power Clean and Jerk

TARGET SCORE
Target Time each set: 1 minute 30 seconds to 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! These sets are meant to be aggressive and consistent. Approach the first 2 sets with a slightly slower pace than planned to feel out the combination. After you style in then, it’s all about hanging on while trying to improve building to the final set. Between alternating rounds on the barbell movements and the upper body under constant tension, you will have your work cut out for you today!

How it should Feel: GRIPPY & GASSY! Keep everything reasonably close so there is no excuse to take longer walking breaks.

WORKOUT STRATEGY & FLOW
Toes to Bar: Unbroken! Don’t even think about coming off that bar. Be aggressive with your hips. (If you get smoked and need to break, then aiming for 2 sets is ideal, 3 at most!)

Handstand Walk: Unbroken! Take deep breaths and dive right into it.

Ground to Overhead – Power Snatch / Power Clean + Push Jerk: Weight is light (ideally under 50% of 1RM power snatch) and should allow for sets to be completed unbroken across most to all of the workout. This will be the difficult part of the workout as it goes on, so be smooth with the bar and breathe through the motion.

Strength & Skill:
5 Squat Snatch @ 65-70% 1RM Snatch
4 Squat Snatch @ 70-75% 1RM Snatch
3 Squat Snatch @ 75-80% 1RM Snatch
2 Squat Snatch @ 80-85% 1RM Snatch
1 Squat Snatch @ 85-90% 1RM Snatch
*Rest 3 Min and then repeat for 2 total sets
**The goal is to cycle these or perform fast singles.

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.