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Strength & Skill

*Do a set every 1 minute 30 seconds.

3 Deadlift @ 75%
3 Deadlift @ 80%
3 Deadlift @ 85%
3 Deadlift @ 85%
3 Deadlift @ 90%

Super Set with

*Do a set every 1 minute 30 seconds.

10 Barbell Strict Press @ 60%
8 Barbell Strict Press @ 70%
6 Barbell Strict Press @ 75%
4 Barbell Strict Press @ 80%
2 Barbell Strict Press @ 90%

WOD: 8 Sets (1 set every 3 minutes)
200m Run
10 Hang Dumbbell Snatch (25/17.5kg)
40 Double Unders

Target Time each set: sub 2 minutes
Time Cap each set: 2 minutes 30 seconds

https://www.youtube.com/watch?v=iLfzTVG8XRs

How to Pace: STEADY overall with CHALLENGE paces each set! fast, high-turnover workout with no bottleneck allows you to push the pace and stay unbroken through. The goal is the same time every interval, except for the last… sell-out!
How it should Feel: GASSY! Embrace the pain because you will be going through it a lot.

WORKOUT STRATEGY & FLOW
Run: Moderate-high pacing (80-85%+), not a sprint, but a solid effort that allows you to get still right to work on the dumbbells. The goal should be sub-50 seconds every time.
Single Dumbbell Hang Snatch: Weight should be light/moderate where all 10 reps are completed unbroken every set. Be explosive with your hips and breathe through the motion. Remember to relax your grip at the top of each rep to prevent the forearms from blowing up.
Double Unders: Unbroken! Don’t speed up your cadence just to trip up. Stick with what you know since your heart rate will be high.

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.