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Strength & Skill

*Do a set every 1 minute 30 seconds.

1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 50%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 55%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 55%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 60%
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 60%

*Do a set every 1 minute 30 seconds.

1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 50%
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 55%
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 55%
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 60%
1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 60%

*You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds**

WOD: 3-6-9-12-15-18-21
American Kettlebell Swings (32/24)
Box Jump Overs (30/24)

Target Time: 8-10 minutes
Time Cap: 14 minutes

How to Pace: STEADY!
Ascending rep schemes are always tricky and harder to gauge. Use the first 3 rounds as a primer for your heart rate. Start and stay steady until that final big set, then swing/jump as your life depends on it. Try and keep the rest between the stations, not during.
How it should Feel: GASSY and GRIPPY! It’s pretty much all up-and-down motion. Control your breathing, and don’t get baited into over-pacing off the start with the quick sets.

WORKOUT STRATEGY & FLOW
Kettlebell Swings: Heavier weight, but the goal should be unbroken or dang near close to it. Be explosive with your hips and breathe at the top of each rep.
Box Jump Overs: Higher box height, so it might be a good thing so it slows your pacing down. Just be steady and take that slight pause after each rep to gather yourself and reload for the next rep.

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.