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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 High Hang Pause Snatch @ 60% 1 RM Snatch
3 High Hang Pause Snatch @ 65% 1 RM Snatch
3 High Hang Pause Snatch @ 68% 1 RM Snatch
2 High Hang Pause Snatch @ 70% 1 RM Snatch
2 High Hang Pause Snatch @ 70-72% 1 RM Snatch

*Pause for 3 seconds in the bottom of the squat.

WOD: 25 Min AMRAP
10 Hand Release Push Ups
10 Dumbbell Snatches (24/16)
30m DB walking Lunge (24/16)
10 Toes to Ring (OR 10 V Ups)
10 Wall Balls (20/14)
100m Front Rack Carry (24/16kg)

TARGET SCORE
Target Rounds: 5+ Rounds

STIMULUS and GOALS
How to Pace: STEADY!
You are looking at 50 reps of multiple movements plus the two carries. No need to go crazy here. Just settle into a moderate pace that keeps sets consistent and near non-stop. The rest should be between the stations, not during. Try and see if you can keep consistent round times across.

How it should Feel: CARDIO!
Just a good old-fashioned sweat-fest. Turn on some good tunes, put your head down, and go to work.

WORKOUT STRATEGY & FLOW
Hand Release Push Ups: Unbroken in a steady non-stop pace should be the approach here. Slow your tempo down with a quick break at the bottom if your arms begin to fatigue.

Dumbbell Snatches: Weight should be light where there is no hesitation going unbroken each set.

Lunges and Carry: Weight should be challenging but moveable for a steady walking pace. If you need to break, get at least 10m before stopping.

Toes to Ring: These should be unbroken every set. Settle into a good rhythm and let your hips do the work.

Wall Balls: Focus on smooth and steady reps while breathing through the motion for unbroken sets.

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.