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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 High Hang Snatch @ 60%
2 High Hang Snatch @ 70%
1 High Hang Snatch @ 80%
3 High Hang Snatch @ 70%
2 High Hang Snatch @ 80%
1 High Hang Snatch @ 90%

WOD:

AMRAP 8 Minutes
10 GHD Sit Ups / Anchored Sit Ups
12 Box Jump / Step Down (24/20)
14 Dumbbell Power Snatch (22.5/15)

-rest 4 minutes-

AMRAP 8 Minutes
8 x Toes 2 Bar/ GHD or Abmat MB Sit ups
10 Dumbbell Walking Lunge (22.5/15)
12/10 Calorie Bike

*Aim for each round to take the same amount of time within each AMRAP

TARGET SCORE
Target Rounds: 4+
Minimum Rounds before Scaling: 2+

STIMULUS and GOALS
How to Pace: STEADY! Imagine you had to sustain each of the 8-minute intervals for a hypothetical 30-minute AMRAP. That is the pace you should be moving at.
How it should Feel: CARDIO! The movements should be light enough and with low enough reps that allow you never to stop moving at a controlled effort.

WORKOUT STRATEGY & FLOW
GHD Sit Ups: Cool and collective through these sets. This should be the station where you need to establish a sustainable, steady breathing pattern across both amraps.
Box Jump: Pause at the top for a quick breath, no rebounding, and be aggressive with the turnaround from rep to rep.
Dumbbell Power Snatch: Big hips and every rep with a slight pause at the top to breathe. Unbroken is the only way we want to perform these sets.
Dumbbell Walking Lunge: No stop, unbroken, whatever you want to call it, just don’t stop moving until it’s the work is done.
Bike: Moderate pacing (70-75%) to stay under 45 seconds. Get on and get moving while aiming to slow down the final 2 calories.

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.