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Strength & Skill

*Do a set every 2 minutes.

1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 60% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 68% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch @ 70+% 1 RM Snatch

*I want these to be “touch n go”. No putting the barbell down.

WOD: For Time
15-10-5
Deadlift (110/75kg)
Shuttle Run 50ft = 15m = 1 rep

-Straight into-

20 Wall Walks

-Straight into-

5-10-15
Deadlift (110/75kg)
Shuttle Run 50ft = 15m = 1 rep

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into GRIND! Today’s workout has us climbing the ladder through quick deadlifts and shuttle runs. Once the bottom is reached, it’s time to grind through a larger set of wall walks. The key to success is being aggressive and strategic through the middle to minimize rest and avoid burning out. When you hit the last rep of wall walks, it’s time to see if you can repeat your performance ascending back up the ladder.

How it should Feel: GASSY and MUSCULAR ENDURANCE! How bad are you willing to hurt? Nothing will put you at risk of failure, so put your head down and go to work.

WORKOUT STRATEGY & FLOW
Deadlift: Weight is moderate (under 60% of 1RM) where all reps could be completed unbroken. However, it might be wise to pace early on and break into two quick sets if you don’t love heavier deadlifts. If you can go unbroken on the ascending reps, then go for it.

Shuttle Run: Down and back is 1 rep (50ft total). Pacing should be moderately fast (75-80%+) while aiming to slow down the final 2-3 reps before returning to the bar. The final shuttle run (15) will be a gut check; go hard.

Wall Walk: Try and not over rest here, maybe touch and go a few reps before getting a 3-5 second break at the bottom. Goal pace should be 4-6+ reps every minute.
—-can scale by only going as close to the wall as you feel comfortable OR completing these as Elevated Box Walks OR Inchworm with Double Push Up

MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)

Deadlift –> Elevated Sumo Deadlift or Elevated Conventional Deadlift or Elevated Sumo KB Deadlifts

Shuttle Run —> no modification, if needed complete 30 seconds of controlled High Knees to Lateral Shuffle for every 5 reps.

Wall Walks –> Elevated Box Walks OR Modified Inchworm

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.