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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Snatch @ 60%
2 Snatch @ 65%
1 Snatch @ 70%
1 Snatch @ 70%
1 Snatch @ 70%

*Do a set every 1 minute and 30 seconds.

2 Clean and Jerk @ 60%
1 Clean and Jerk @ 70%
1 Clean and Jerk @ 75%

WOD: 4 Sets
7 x strict pullups
20 Thrusters (20/15)
30 Crossover Single Unders (OR 50 Double Unders)
-rest 1 minute between sets-

Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes

How to Pace: CHALLENGE! Nothing really has the potential for burnout, just be smooth and keep transitions seamless between stations. Once those 2 sets are completed, you should have a pretty good idea of what pace you can keep from there on out.
How it should Feel: GASSY! No reason to stop on any of the movements, and the quick turnaround for the rest will keep your heart rate pounding.

WORKOUT STRATEGY & FLOW
Rope Climbs: Big jump every time and really focus on using your legs to stand the body up, not your arms. Try and keep the time between reps around 5-10 seconds.
Thrusters: Unbroken, stay smooth and steady through the set while focusing on breathing and finishing the lockout. These aren’t worth flying through unless it’s the final set.
Crossovers: Hopefully, it’s a good day for you on the rope. Legs and heart rate will be slightly off, so take deep breaths and try to complete reps unbroken or with as few trip-ups as possible.

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.