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Strength & Skill:

Part A:

*Do a set every 1 minute and 30 seconds.

5 Sets x 5 Pause Snatch Deadlift + Jump and Shrug @ 85% 1 RM Snatch

*Pause Snatch Deadlift: pause is at mid thigh for 2 seconds.
**Jump and Shrug from the mid thigh position.

PART B:

*Do a set every 3 minutes.
3 Sets
10 Dumbbell Incline Bench Press (HEAVY)
7-10 Single Arm Dumbbell Row
:30-:45 Ring Support

*Score is only Dumbbell Incline Bench Press weight.

WOD: In teams of 2
AMRAP 2 Minutes
50 Double Unders (each, at the same time)
10m Handstand Walk / 3x Wall Walk (each, at the same time)
Max Deadlifts (120/80) (split)
*Go until you get 75 reps
-rest 1 minute between sets-

TARGET SCORE
Target Time: sub 8 minutes (3 rounds)
Time Cap: 14 minutes (5 rounds)

STIMULUS and GOALS
How to Pace: CHALLENGE! You and your partner should aim for a constant push-pace effort through the first 2 movements that leaves adequate time for deadlifts. You can’t move on to the next station without your partner, so it is good to try and be the fastest one done. Be strategic, and then whoever finishes the handstand walk first should be the one getting ready to deadlift. The goal should be to have 1 minute or more time for deadlifts.

How it should Feel: GASSY! And MUSCLE ENDURANCE! The turnaround will be quick, but if you keep a solid pace, then you won’t have to do very many sets.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken, relax your shoulders and hands while settling into a steady breathing pattern.

Handstand Walk: Unbroken would be awesome! It’s only 25ft so kick right up and get the work done. If you can’t do that, then go as big of sets as you can handle.

Deadlift: Use under 70% of 1RM. We like 5-10 reps here for breaking it up back and forth. First set you will feel the best so maybe aim for 10 or more. Don’t push to that breaking point, unless it’s the final set.

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.