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Strength & Skill

*Do one complex every 2 minutes.

2 Position Power Snatch @ 60% 1 RM Power Snatch
2 Position Power Snatch @ 65% 1 RM Power Snatch
2 Position Power Snatch @ 68% 1 RM Power Snatch
2 Position Power Snatch @ 70% 1 RM Power Snatch
2 Position Power Snatch @ 75% 1 RM Power Snatch

WOD: 5 Sets (1 set every 3 minutes 30 seconds)
Row 250/ 14/11 Air Bike / Run 220
70 Double Unders
60 Sec Max Anchored Situps

TARGET SCORE
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
We aim to sustain a moderately fast, repeatable pace across the five sets.This combination is designed to attack your lunges and make the high rep double unders even more challenging under heavy fatigue. It’s up to you to control your breathing early on and during the rest to survive and possibly improve times across.

How it should Feel: GASSY! Up, down, up, down is what will happen to your body and heart rate. Be careful on the first set, and then see if you can hold or improve as it goes on.

ROW/ RUN/ ERG should be approached the same from the start. Ramp it up for 2-3 calories and settle into a moderate push-pace effort (80%). . Make sure you Push all the way through on the second bike to end the set on a strong note. The goal should be sub-50 seconds

Double Unders: Unbroken, take a few seconds after the bike, get a deep breath in you, and see if it’s possible. After the set or during the break, ensure the rope is set up for the next set.

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.