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Strength & Skill

*Do a set every 2 minutes.

3 Hang Snatch @RPE 7
2 Hang Snatch @ RPE 7.5
1 Hang Snatch @RPE 8
1 Hang Snatch @RPE 8.5

WOD: AMRAP 7 Minutes
5 Box Jumps (30/24)
3 Power Cleans (80/55)

TARGET SCORE
Target Rounds: 9+
Minimum Rounds before scaling: 6

STIMULUS and GOALS
How to Pace: CHALLENGE!
It is a simple yet effective workout where there’s no place to hide or rest. Aim to keep a consistent, non-stop effort from start to finish.

How it should Feel: LACTIC ACID PARTY! There is a lot of leg drive in this one. It will feel like you’re breathing through a straw towards the end.

WORKOUT STRATEGY & FLOW
Box Jump: Steady reps, no rebounding, and pause at the top and bottom for quick breath. Be explosive and don’t hesitate, or it won’t end well for you.

Power Cleans: Weight should be moderate (under 70% 1RM Power Clean) and approach with quick, consistent singles. Try and keep the sets under 20 seconds (1 rep every 5-8 seconds).

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.