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Strength & Skill

*Do a set every 2 minutes.

5 Clean Deadlift @ 60%
4 Clean Deadlift @ 70%
3 Clean Deadlift @ 80%
2 Clean Deadlift @ 85%
1 Clean Deadlift @ 90%
1 Clean Deadlift @ 90 -100%
1 Clean Deadlift @ 90 – 100%

*No hook or mixed grip.

WOD: For Time
21-15-9
Burpee Pull Up
42-30-18
Wall Balls (20/14)

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Burpee pull-ups should be smooth and steady throughout. The goal is to break up the first two sets of Wall Balls in no more than two sets. If you do a Burpee pull-up every four seconds and go unbroken on the Wall Balls, you will be at about 6 minutes of total work, not including rest and transitions.
How it should Feel: GASSY with a mix of MUSCLE ENDURANCE. If you can stick to big sets on the Wall Ball, this one will have you feeling the burn and breathing heavily simultaneously.

WORKOUT STRATEGY & FLOW
Burpee Pull Ups: Rushing through these will only result in longer rest periods between movements. Stay steady and slow down the final 2-3 reps.
Wall Balls: Big hips and breathing through the motions need to be the focus. 2 sets is the goal, and if you have it in you to go unbroken without causing an implosion on burpees, then go for it.

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.