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Part A: Strength & Skill

*Do a set every 2 minutes.

2 Sets
1 Snatch + 1 Overhead Squat @80-83% 1 RM Snatch

3 Sets
1 Snatch + 1 Overhead Squat @85-85+% 1RM Snatch

*All unbroken reps.

No Barbell Option: 5-6 Rounds
10x Alt DB Snatches
x30/60 DU’s/ SU’s

Part B: WOD

5 Rounds
15 GHD Sit Ups
10 Deadlifts (100/70kg)/ 30x KB Swing 32/24kg
100m Run/ 7 Cal AB/ 30DU

*Rx Sub for GHD Sit Up: 30 Abmat Sit Up.

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
Target Time: sub 8 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: Sustainable moderate/high intensity across the entire workout. Approach each round in a fashion that doesn’t force into excessive rest on shuttles or GHDs. Core fatigue will build across rounds. Focus on breathing and not over-pacing off the start. Then the last round you can have a slight “kick” if you paced well to that point.

How it should Feel: GASSY! With some MUSCULAR ENDURANCE! Try to replicate pacing across rounds. Use the clock to stay on track and use the time between stations as rest. The core fatigue will add up and the breathing will be challenging with the lower rep schemes.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is moderate (under 70% 1 RM) where all reps can be completed unbroken, or a quick rest in later rounds. Breathe through the motion and switch your grip up each round.

Shuttle Run: Steady pacing here with the goal to finish under 50 seconds.

GHD Sit Up: Unbroken, non-stop with purposeful breathing at the top of each rep. Be explosive with your arms and hips.

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.