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PART A: Strength & Skill

*Do a set every 1 minute.

 

3 Sets
1 Snatch @65% 1RM Snatch

 

3 Sets
1 Snatch @70% 1RM Snatch

 

3 Sets
1 Snatch @75% 1RM Snatch

 

3 Sets
1 Snatch (As heavy as possible)

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

 

Scaled Option
Alt DB Snatches 6+6
Box jump Overs 12
220m Run/ Row

 

PART B: WOD

@0:00
3 Sets
AMRAP 3 Minutes
20/16 Calorie Echo Bike
AMRAP Devils Press (2×22.5/15kg)
-rest 1 minute between sets-

 

@12:00 (Starting right after the 1 minute rest from the 3 sets above)
3 Sets
AMRAP 2 Minutes
15/12 Calorie Echo Bike
AMRAP Dumbbell Hang to Overhead (2×22.5/15kg)
-rest 1 minute between sets-

 

TARGET SCORE
Intended Workout RPE: 8.0-8.5 – 80-85% – high intensity
Target Reps each set: 10+
Minimum Reps before scaling each set: 7

 

STIMULUS and GOALS
How to Pace: GRIND! All grunt work on these quick AMRAPs as you buy in with a moderately aggressive bike, then just put your head down and stay moving until 3:00/2:00 hits on the dumbbells. Start a little lighter on the pacing (moderate/fast) and then hang on into the second set while selling out the final each workout. It’s a short rest, so you must stay upright and get your heart rate back down as much as possible.

How it should Feel: GASSY and MUSCULAR ENDURANCE! Two heart-pounding movements always leave you dead on the flow after. There’s no thinking here, just move and hurt.

 

WORKOUT STRATEGY & FLOW
Echo Bike: Moderately-fast to fast pacing (80-85%) here since it’s a short rest, and you must be able to move on the dumbbells. Focus on breathing, using your total body as you pedal, and slow down the final 2-3 calories. The goal should be sub 75 seconds on workout one, while we should be around 60 seconds for workout two.

Devil Press: Just move! It doesn’t have to be fast, just consistent. Rest at the bottom of the burpee, but don’t make camp there and explode with your legs/hips on every rep.

Dumbbell Hang to Overhead: It’s from the hang, so no reason for singles here. Try to complete sets of 5 or more at a time, and don’t overrest. Explode the weight up with everything you have or whatever is left. Use your hips and keep your core locked in to manage low back fatigue!

 

 

 

 

 

 

 

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.