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WOD: 3 sets
480m Run/ 500m Row/ AB 30/22 Cal
75 Double Unders
10 Bar Muscle-Ups
-rest 4 minutes between sets-

TARGET SCORE
Target Time each set: 5-6 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Grab a partner and see who will go into that dark place with you repeatedly. Communicate and strategically split up calories and reps that allow both to shine. The goal is not to beat your partner down while you look like the hero. Work together!

How it should Feel: GASSY! Push through the cardio and see if you have enough in the tank for one big set on the muscle-ups.

WORKOUT STRATEGY & FLOW
Run: This is the only part together, so come up with a pace where both of you can push but don’t go into the ski completely gassed. The goal should be sub 2 minutes on the run.

Double Unders: Sustain a high effort.

Bar Muscle Ups: 1 set each should be the goal (10/10), but if one partner feels they need two sets, they should start first (5/10/5).

Strength & Skill
EMOM 8 Minutes
6 Power Snatches (115/80) or 45-50% 1RM Power Snatch

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.
How it should Feel: Muscular Endurance and/or Grippy & Gassy. The reps will add up and you will experience some fatigue but it should be manageable.

STIMULUS and GOALS
Power Snatches: We are working on building Power Snatch capacity at a light weight. Touch’n go reps or quick singles are acceptable today depending on what you are comfortable with at this load.

SCALING
The SCALING aim is to use a weight you can keep smooth and use the associated percentages to scale the weight down as needed!

Scaling option to finish near the target weights/percentages:

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.