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WOD:

90m Sled Push/ 40m Walking lunge 2×24/16kg
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5 Rounds
5 Strict Weighted Pull Ups (12/7.5kg)
10 Dumbbell Front Rack Walking Lunge (2×24/16)
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90m Sled Push/ 40m Walking lunge 2×24/16kg

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: GRIND! Consistent pacing, calculated rest, and managing leg fatigue. This workout has a cash-in and outhold, while sandwiched in the middle is an up-tempo total body/heart pumper. Athletes should approach this cautiously with planned rest and a manageable round pace.

How it should Feel: MUSCULAR ENDURANCE! Move calm and collected off the start, then use the clock and aim for consistent round times. The final sled push is everything you got.

WORKOUT STRATEGY & FLOW
Sled Push/ Walking lunges: The weight isn’t crazy heavy, so try to get at least 25-50ft unbroken before resting. Don’t overdo it at the start and sell out at the end.

Strict Weighted Pull Up: Break into 2-3 sets of the start to play the long game and save your arms.

Dumbbell Lunge: Unbroken! Lift the weight, relax the hands, and grind through the 50-foot range.

Strength & Skill
10 Minutes (every minute on the minute)
Min 1: 1 Snatch @65% 1RM Snatch
Min 2: 1 Snatch
Min 3: 1 Snatch
Min 4: 1 Snatch
Min 5: 1 Snatch
Min 6: 1 Snatch
Min 7: 1 Snatch
Min 8: 1 Snatch
Min 9: 1 Snatch
Min 10: 1 Snatch

*Start around 65% and build to a heavy single for the day.

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.