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Strength & Skill

*Do a set every 2 minutes.

1 Hang Snatch Pull + 2 Hang Pause Power Snatch
@ 55%, 60%, 65%, 70% (x2)

*Pause is in the receive for 2 seconds.

WOD: AMRAP 20 Minutes
20/16 Calorie Assault Bike
20/16 Calorie Row
200m Run

*Every 10m = 1 rep.
if a station isnt free, just move straight onto the next available

TARGET SCORE
Target Rounds: 6+
Minimum Rounds before scaling 4
Every 10m on the run counts as 1 rep

STIMULUS and GOALS
How to Pace: STEADY! It’s 20 minutes of straight cardio at a moderate and consistent pace into a moderate-fast push pace effort.
How it should Feel: CARDIO and GASSY! Just look at the workout! Makes me tired just thinking about it. You get to burn all the calories today!

WORKOUT STRATEGY & FLOW
Assault/Echo Bike: You should be at a moderate pace (70%) to finish each set round in 60-75 seconds. Slow down the final 2-3 calories for a smooth transition.
Row: Same as the bike, moderate effort. Breathe through the motion and focus on consistent strokes.
Run: The 200m should be at a recovery-type pace to reload for the machines. Try to stay under 60 seconds (30 seconds 100m).
Towards the final 90 seconds, empty whatever is left in the tank. If you are a fantastic runner, then you can push the run throughout!

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.