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Strength & Skill

*Do a set every 1 minute 30 seconds.

1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 65%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch@ 70%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 75%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 80%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 85%

*Do a set every 1 minute 30 seconds.
2 Squat Clean and Jerk @ 60%
2 Squat Clean and Jerk @ 65%
1 Squat Clean and Jerk @ 70%
2 Squat Clean and Jerk @ 65%
1 Squat Clean and Jerk @ 70%
1 Squat Clean and Jerk @ 65%
1 Squat Clean and Jerk @ 70%

WOD: 21-15-9
Thrusters (42/29)
Bar Facing OTB Burpees
Chest to Bar Pull Ups

Target Time: sub 8 minutes
Time Cap: 12 minutes

How to Pace: PAIN CAVE!! Push into an uncomfortable pace from the beginning and try to hang on!!
How it should Feel: PAIN!!! These are the 3 movements so many of us “love to hate!” So embrace it today and get it done!

WORKOUT STRATEGY & FLOW
Thrusters: Weight should be light enough to go unbroken. Really focus on that hip drive and getting through these with a smooth movement pattern and upright torso.
Bar Facing Burpees: The goal is to stay moving with little to no rest between reps. Pick a pace, stick with it through the majority of the reps and slow down the final 2-3 burpees to allow for a smooth transition to the bar.
Chest to Bar: These are ideally completed in 2-3 sets. Make sure to break these up into smaller, quick sets if needed. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.

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.