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Part A: Strength & Skill

5 Sets (New set every minute)
1-2 reps Snatch @72-75% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @77-80% 1RM Snatch

Part B: WOD

At 0:00
15 Chest to Bar Pull Ups/ Pullups/ Ring Row
6 Shuttle Runs (50m)/AB 4/3Cal/ DU x 25/ ROW 75m
15 Overhead Squat (50/35kg)

At 3:00
15 Chest to Bar Pull Ups/ Pullups/ Ring Row
6 Shuttle Runs (50m)/AB 4/3Cal/ DU x 25/ ROW 75m
12 Overhead Squat (60/40kg)

At 6:00
15 Chest to Bar Pull Ups/ Pullups/ Ring Row
6 Shuttle Runs (50m)/AB 4/3Cal/ DU x 25/ ROW 75m
9 Overhead Squat (70/45kg)

At 9:00
15 Chest to Bar Pull Ups/ Pullups/ Ring Row
6 Shuttle Runs (50m)/AB 4/3Cal/ DU x 25/ ROW 75m
6 Overhead Squat (80/50kg)

At 12:00
15 Chest to Bar Pull Ups/ Pullups/ Ring Row
6 Shuttle Runs (50m)/AB 4/3Cal/ DU x 25/ ROW 75m
3 Overhead Squat (90/55kg)

TARGET SCORE
Intended Workout RPE: 9.0 – 90% – very high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: a blend of CHALLENGE and SPRINT pace! This workout is all about barbell skill under fatigue, gymnastics consistency, and intensity management. It’s a grip-heavy, high-skill grind with a strong emphasis on gymnastic efficiency, stability, and staying composed under heavy fatigue. Move with a purpose on each workout while grinding through the increasing overhead squat weight.

How it should Feel: GASSY and GRIPPY! The shuttle runs break up the two major movements, keeping heart rate elevated and legs pre-fatigued before the squats. Work fast, be clutch under fatigue, and earn your rest.

WORKOUT STRATEGY & FLOW
Chest to Bar: Unbroken if you are fluent at these or break into 2 sets to avoid premature grip fatigue. Only 3 set them if you are not as adept at this movement and can still keep near the target time.

Shuttle Run: Smooth and steady here with the focus on keeping the shoulders/grip relaxed. Slow down the final shuttle run before approaching the barbell.

Overhead Squat: Unbroken no matter the weight! Take a deep breath and make sure you are mentally ready before lifting. Squat snatch the first rep every time.

PART C: Finisher

*Do a set every 2 minutes and 30 seconds.
4 SETS OF :
2x Ring MU/ 6x Ic cream makers
10 Dumbbell Bench Press @7-8/10 RPE
12-15 Deficit Push Up (2 inch)

*Do Flat Dumbbell Bench Press if you don’t have an incline bench.

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.