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PART A: Strength & Skill

*Do a set every 1 minute 30 seconds.

2 Sets
3 Snatch @75-80% 1RM Snatch

3 Sets
2 Snatch @85-85% 1RM Snatch

*Done as singles for all reps.

PART B: WOD

Partner Workout: one person on a rower at a time
7 Sets
500m Row
70 Double Unders
-rest 30 seconds after each set-
*Score total time with rest.

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 26 minutes
Time Cap: 32 minutes

STIMULUS and GOALS
How to Pace: STEADY! Find a partner, turn on some good tunes, and get ready to go to work. Let’s try to hold a moderate-aggressive pace that’s sustainable. Be strategic about pacing that allows both partners to sustain the intended stimulus. Once you decide to switch, you must complete 70 double unders before you can get back on the rower.

How it should Feel: CARDIO! In and out and up and down, it sounds like your heart rate is bouncing around like you are in the club. Control your breathing and be ready to work when your name is called.

WORKOUT STRATEGY & FLOW
Row: Whether you go time or distance back and forth, just make sure it’s enough of a break from double unders to be completed and get a little rest before switching. 60 seconds or 300/250m back and forth can be a good strategy.

Double Unders: Unbroken is the obvious answer, but if you have some time to spare then maybe a quick break to keep your heart rate under control.

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.