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PART A: Strength & Skill

*Do a set every 1 minute and 15 seconds.

3 Sets (Squat Snatch)
1 Snatch @70-75% 1RM Snatch

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

3 Sets
1 Snatch @80-85% 1RM Snatch

3 Sets
1 Snatch (As heavy as possible)

*Don’t worry about hitting specific numbers, just hit a heavy stimulus!

No barbell option x AMRAP
x10 alt DB Snatches
30 sec AB

PART B: WOD

For Time:
1000m Row/ 980m Run/ 80/65 Cal AB)
100 GHD Sit Ups (OR 150 Abmat Sit Up)
1000m Row/ 980m Run/ 80/65 Cal AB)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
How to Pace: STEADY! We want to alternate between powerful efforts on the Bike Erg and a chip-away pace through the midline-dominant movement in GHD sit-ups. The workout challenges cardiovascular capacity, core endurance, and pacing strategy. Start off moving, but be cautious to avoid going into a cardio deficit early on.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Expect this workout to feel like a steady grind, with the GHD sit-ups acting as the breaking point for many athletes. Legs will be taxed from the Bike Erg, and transitioning back to the second 2000m will feel challenging due to midline fatigue.

WORKOUT STRATEGY & FLOW
Bike erg: Effort is a controlled moderate-high paced effort (80-85%). You want to push the pace but avoid overexerting to keep your core fresh for the GHDs. Save some in the tank for the final bike and then attack.

GHD Sit Up: Smooth, steady pace across all these reps. Purposeful breathing at the top to keep a steady heart rate. Non-stop would be great; however, plan to take some breaks occasionally to avoid blowing up. Have a strategy here going into the workout!

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.