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Strength & Skill

*Do a set every minute.

2 Clean and Jerk @ 60%
2 Clean and Jerk @ 65%
1 Clean and Jerk @ 70%
2 Clean and Jerk @ 60%
2 Clean and Jerk @ 65%
1 Clean and Jerk @ 70%

*Do a set every 1 minute 30 seconds.

1 1st pull + 1 2nd pull (pause) + 2 Power Snatch @ 60%
1 1st pull + 1 2nd pull (pause)+ 2 Power Snatch @ 65%
1 1st pull + 1 2nd pull (pause)+ 1 Power Snatch @ 70%
1 1st pull + 1 2nd pull (pause)+ 1 Power Snatch @ 75%
1 1st pull + 1 2nd pull (pause)+ 1 Power Snatch @ 80%
*Pause is at the top for 1 second.

WOD: Partner Workout AMRAP 15 Minutes
*500m/400m Row (odd round)//400m Run (even round)

5 Sandbag Cleans (70/45) (**Sub Power Cleans (85/57) as Rx’d if needed)
10 Burpees Over Bar or MB

Target Rounds: 4+
Minimum Rounds before Scaling: 3

How to Pace: GRIND! Try to stay steady each round with similar pacing.
How it should Feel: CARDIO!

WORKOUT STRATEGY & FLOW
Run/Row: Moderate-steady pacing here (70-75%) to finish around 2 minutes. No sense in killing yourself here, so settling into a steady effort that allows both to get right to the sandbag and move.
Sandbag Cleans to Shoulder : Try and hit 1-2 reps back and forth with an aggressive turnaround from rep to rep. Be explosive with your hips!
Synchro Burpee Over Rower: Chest on the ground together for it to be synchro, and from there, we can get up, over, and back down at different times. Pacing should be performed off the slower athlete and not pushed to put you both in cardio deficit where round times can’t be replicated.

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.