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Strength & Skill:

*Do a set every 2 minutes.

1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 5.5/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 6.5/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7/10 RPE
1 Slow Snatch Deadlift + 1 Pause Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat @ 7.5/10 RPE

*Pause Hang Power Snatch: Pause in receive for 3 seconds.

WOD:

AMRAP 7 Minutes
50/40 Calorie Row, Ski/Assault Bike / Run
Max Burpee Box Jump overs
-rest 3:00-

AMRAP 7 Minutes
50/40 Calorie Row, Ski/Assault Bike / Run
Max Burpee Box Jump overs

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE!! Push those machines and don’t get lazy!

How it should Feel: GASSY into PAIN!!! We can make today hurt some!

WORKOUT STRATEGY & FLOW
Bike: Open up at 80% pacing and push into 85% finishing your calories. Empty the tank on workout 2!

Row: Be somewhat aggressive on part 1 and try to match that on part 2! ~85% pacing effort is a good place to start!

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.