Strength & Skill:

10 minute EMOM
Odd minute: 30 seconds of Box Bar Muscle Ups
[RX: Set box so rig is under chin if you were standing on box] Even minute: : 3-5 reps of Banded Front Lever Pulls
[Thick band is okay, form matters.]

STIMULUS and GOALS
How to Pace: STEADY, While we are working hard for each interval, we want to also have solid form!
How it should Feel: MUSCULAR ENDURANCE. Lats and core should be on fire.

Box Bar Muscle Up: To get the full effect of this drill, use your “pressing mechanics” vs HUGE jump to get you to support.
Banded Front Lever Pulls: Focus on keeping hip open and OPEN HOLLOW rather than how high feet go! Use a thick band to keep form. STRAIGHT elbows!!!

SCALING
The SCALING aim: Same stimulus but scaled skill to begin to learn the strength of skill and control of rings.

10 minute EMOM
Odd minute: 30 seconds of Box Bar Muscle Up [set bar approx. below ribs, lower the bar the more scaled.] Even minute: : 3-5 reps Kipping Pull Ups

WOD: 2 Sets
AMRAP 3 minutes
1 Legless Rope Climb/ Chin to Bar Pullups strict x 4/ Ring Row x 8
10m Handstand Walk/ Wall Walk x 2
-rest 3 minutes-

AMRAP 3 minutes
15 Dumbbell Push Ups
30m Farmers Carry (2×32.5/ 24kg)
-rest 3 minutes-

AMRAP 3 minutes
15 GHD Sit Ups
9x DB thruster 2 x22.5/15kg
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Rounds each set: 3+
Minimum Rounds before scaling each set: 2

STIMULUS and GOALS
How to Pace: STEADY! Quick AMRAPs here with a good mixture of skill and grunt work. You’ll want to establish a pace the first time through and then just match it on the second time.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! One body part/movement pattern is going to be tested on each amrap. Know what paces you need to keep to hold onto your pace/intensity. Once you settle into that pace it will turn into that cardio type workout.

WORKOUT STRATEGY & FLOW
Legless Rope Climb: Just focus on being smooth up and down the rope.

Handstand Walk: Be quick here but don’t rush. Remember to breathe and actively push through your palms.

Dumbbell Push Ups: Focus should be full range of motion and breathing throughout the reps. Going too fast here could hurt you in the long run. Break before you need to.

Double Dumbbell Farmer’s Carry: Quick feet here. Don’t need to run but move with a real purpose to reduce time under tension.

GHD Sit Up: Really focus on letting those legs help you out. Breathe and slow down before you need to break.

DB Thrusters: Might end up being the most difficult movement after all you’ve done. Focus on breathing and just keeping those legs moving.

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.

WOD: Partner Throwdown Thursday
AMRAP 15 Minutes
Partner 1: 20/16 Cal Row/ 14 AB/ Run 220
Partner 2: Max Distance Sled Push/ Walking Lunges 2x 22.5/15kg
*Switch after each Bike/ Row/Run is completed. Score is Sled/ Lunge distance (both partners scores combined)
** score chalk after each round
**Sled Weights 80/60kg

STIMULUS and GOALS
How to Pace: STEADY! You see the word “MAX,” and you think, all-out effort. That couldn’t be any farther from the truth. We want cosine and sustainable efforts from round to round. Don’t burn out early. While the weight descends, there is still no break for your legs. Set a pace that can be replicated and aim for a near non-stop push effort of the sled/lunes. Ensure you both are communicating when the bike/erg is finished so the partner pushing knows when to stop.

How it should Feel: LACTIC ACID PARTY! As we said above, there is no break for your legs. Grind through each round, put your work boots on, and get to pushing through.

WORKOUT STRATEGY & FLOW
Bike/ Row: Smooth and consistent pace. Stay upright and breathe while aiming to finish under 90 seconds every time. Slow down the final few calories to help the legs somewhat rest before the push.

Sled Push /Lunge: Regardless of the weight, the pacing should remain the same throughout. Aim to keep a steady walking pace that allows for a near non-stop effort through each round.

Strength & Skill:

3 Sets (Not for time)
10 Single Leg Alternating Toe To Bar
50m Over Under KB Carry (25m each arm)
0:30 Weighted face up Chinese Plank
10 Med Ball GHD Sit Ups
10 Dumbbell Plank Pull Throughs (10 each side)
10 Kneeling Landmine Twist (10 each side)
*Rest as needed between sets.

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.

Strength & Skill:

*Do a set every 2 minutes.

3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)
3 Wide Grip Bench Press @ 80-85+% 1 RM Bench Press + 10 Dumbbell Single Arm Bench Press @ 8-8.5/10 RPE (5 each side)

*Rest 2 minutes between sets
**Score is Wide Grip Bench Press
***5th set is optional. Score Single Arm Bench Press in notes

WOD: For time
15 Strict Handstand Push Ups
45 Kipping Handstand Push Ups
EMOM perform 20 second Pull Up Bar Hang
-into-
60/50 Calorie ERG/ AB 45/38Cal/ 100m Run/ DU/SU 30Sec
EMOM perform 20 second Handstand Hold

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate/high intensity
Target Time: 12-14 minutes
Time Cap: 18 minutes

STIMULUS and GOALS
How to Pace: GRIND! PAIN CAVE! All the upper body work through this partner beat down. One person chips away at the reps while the other is stuck in a static hold. Be strategic on sets and when to break to avoid failure. Transitions should be seamless with little to no lost time.

How it should Feel: MUSCULAR ENDURANCE! Shoulders will not have a break today. Take an extra scoop of pre-workout and buckle up.

WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: Try and not these out pretty quick. If you both can hit 1-2 big sets to start quickly that would be great to get into the kipping.

Kipping Handstand Push Up: Break before the shoulders break down. Reps need to be fast without any hesitation at the top or bottom. Aim for sets of 5-10 or more.

Row/ Ski Erg: Big hips here while focusing using total body. Depending on where your shoulders are at I would recommend working for 20-30 seconds back and forth.

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.

Strength & Skill:

*Do a set every 2 minutes.

1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1 RM Power Clean
1 Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 1 Floating Power Clean to parallel + 1 Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1 RM Power Clean
*Rest as needed between sets

WOD: 3-6-9-12-15-18-21
Sandbag Squats (70/35kg) (OR Dumbbell Front Squats 2×22.5/15kg)
Box Jump Overs (30/24)

TARGET SCORE
Intended Workout RPE: 8.0 – 80% – high intensity
Target Time: 8-10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Ascending rep schemes are always tricky and harder to gauge. Use the first 3 rounds as a primer for your heart rate. Start and stay steady until that final big set, then squat/jump as your life depends on it. Try and keep the rest between the stations, not during.

How it should Feel: LACTIC ACID PARTY! It’s all a leg grind! It’s going to be a deep burn!

WORKOUT STRATEGY & FLOW
Sandbag Squat – on Shoulder OR Dumbbell Front Squats: Weight is lighter than normal and should allow you to complete sets unbroken. Worse case when you get to the sets of 15+ you break into 2 quick sets. Breathe through the motion and find a comfortable hold that keeps you upright.

Box Jump Over: Just be smooth and steady here. No need to go crazy and blow your legs anymore than they already are. Height should be challenging, but doable, just ensure you jump with everything you got or it won’t end well.

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.

Strength & Skill:

*Do a set every 2 minutes.

1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch
1 Snatch Deadlift to Mid Thigh + 1 Floating Snatch Pull + 1 Floating Power Snatch to Parallel + 1 Floating Pause Snatch @ 60-65% of 1 RM Power Snatch

*Pause in receive of floating pause snatch for 3 seconds
**Start at 60-65% of 1 RM Power Snatch and build in weight each set.
***All touch n go
****Rest as needed between sets

WOD:

30/24 Calorie Bike/ Row/ Run
20 Power Cleans (80/60) 70% 1RM
-rest 3 minutes-
30/24 Calorie Bike/ Row/ Run
15 Power Cleans (90/65) 77% 1RM
-rest 3 minutes-
30/24 Calorie Bike/ Row/ Run
10 Power Cleans (100/70) 85% 1RM

TARGET SCORE
Intended Workout RPE: 7.5-8.5 – 75-85% – moderate/high to high intensity
Target Time each set: sub 5 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: STEADY into CHALLENGE! Three grueling 2 part chippers where you will be tested mentally on holding a pace through the bike and then physically increasing power clean weights. Lifting heavy while under heavy fatigue is crucial for developing volume and grit. Aim to stay consistent on the bike, while slowing the pace up slightly as weights increase.

How it should Feel: GASSY and MUSCULAR ENDURANCE! You get a solid rest each time so don’t let up on the bike and stay aggressive on the bar.

WORKOUT STRATEGY & FLOW
Bike / Row / Run: Pacing should be moderately-steady (75%) with the goal to finish under 3 minutes. Push and pull with the arms and legs working together while easing down the final 2-3 calories before transitioning.

Power Clean: Weight should start moderate (under 70% 1RM) and creep up to a heavy but sustainable lift (under 85% 1RM). Rest should increase between reps as weight goes up.

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.

Strength & Skill:

10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60% 1RM Back Squat
Min 2: 1 Back Squat @ 65% 1RM Back Squat
Min 3: 1 Back Squat @ 70% 1RM Back Squat
Min 4: 1 Back Squat @ 75% 1RM Back Squat
Min 5: 1 Back Squat @ 80% 1RM Back Squat
Min 6: 1 Back Squat @ 85% 1RM Back Squat
Min 7: 1 Back Squat @ 88% 1RM Back Squat
Min 8: 1 Back Squat @ 90% 1RM Back Squat
Min 9: 1 Back Squat @ 93% 1RM Back Squat
Min 10: 1 Back Squat @ 95% 1RM Back Squat

WOD: Partner Workout
3 Rounds
440m Run (together)/ 500 Row
20 Power Cleans 70/50kg (split reps)
20 Burpee Box Get Overs (48) (split – following each other rep after rep)
15mm Handstand Walk (Each) / or 4 x wall walk

Individual Version:
3 Rounds
400m Run
10 Power Cleans 70/50kg
10 Burpee Box Get Overs (48)
15m Handstand walk/ 4x wall walk

TARGET SCORE
Intended Workout RPE: 7.5-8.5 – 75-85% – high intensity
Target Time: sub 17 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Start smooth and try to hang on or even speed up into that last round when you know the end is near.

How it should Feel: CARDIO and MUSCULAR ENDURANCE! Sustained effort the entire time, nothing should stop you in your tracks, so it’s your job to stay focused and continue to attack until the end.

WORKOUT STRATEGY & FLOW
Run: Stay smooth here and use this to settle your heart rate – come into the gym ready to get on the sandbag.

Power Cleans: Steady up and over, and just breathe while waiting for your partner. Once it’s your turn again, get to it!

Burpee Box Get Overs: Follow the leader’s style so pace off the faster partner and hang on but don’t bury each other!

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.

Strength & Skill:

*Do a set every 4 minutes.

0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist
0:45 Single Arm Plank Right Arm + 10 Straight Arm Standing Russian Twists + 0:45 Single Arm Plank Left Arm + 10 Straight Arm Standing Russian Twist

*Rest 2 Mins between sets

WOD:

AMRAP 4 Minutes
8 Dumbbell Strict Press (2×22.5/16kg)
4 Strict Chin Ups
-rest 1 minute-

AMRAP 4 Minutes
12 Dumbbell Hang Cleans (2×22.5/16kg)
6 Wall Facing Strict Handstand Push Ups
-rest 1 minute-

AMRAP 4 Minutes
12 Dumbbell Bench Press (2×22.5/16kg)
4 Ring Muscle Ups (OR 1 Legless Rope Climb)/ or 5x Bar Muscle Up
-rest 1 minute-

AMRAP 4 Minutes
4 Hang Double Dumbbell Snatches (2×22.5/16kg)
2 Wall Walks

TARGET SCORE
Intended Workout RPE: 7.5 – 75% – moderate/high intensity
Target Rounds each set: 5+
Minimum Rounds before Scaling each set: 3

STIMULUS and GOALS
How to Pace: STEADY! We want consistent pacing from round to round to make sure you hold a sustainable pace and get a solid amount of this push/pull work in.

How it should Feel: MUSCULAR ENDURANCE! This will be a fun style workout that you can get out of breath a bit while getting a great pump on. We are working to see how long we can hang onto the movements unbroken.

WORKOUT STRATEGY & FLOW
Dumbbell Strict Press / Double Dumbbell Hang Power Clean / Dumbbell Bench Press / Double Dumbbell Hang Snatch: Aim to keep these movements unbroken. You are only working for 4 minutes at a time so any breaks are going to add up and eat into the time you have to get reps/rounds in.

Chest 2 Bar: Don’t be overly aggressive but more just try to move very smoothly.

Wall Facing Strict Handstand Push Ups: Same idea as the dumbbells in that you don’t want to have to break these up because you are only working for 4 minutes. Be as efficient as possible so that you don’t need to break.

Kipping Ring Muscle Up: Unbroken is the theme here and it continues with these. Depending on how you are at these 4 can get tough but you shouldn’t be doing so many sets that you should need to break.

Wall Walk: Smooth is fast here. No reason to have to stop moving and if you feel that fatigue start to set in just slow down.

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.

Strength & Skill:

Do a set every 2-3min

14x DB/ KB Farmers Carry Box Step ups (7+7) 7/10RPE
7x Back Squats 7-8/10 RPE

* perform 4-5 rounds
** add weight each round
** Score Step up weight and Back Squat weight

WOD: 20 Minute AMRAP

Partner Workout
100 Wall Ball (10/7)
100 Box Jump Overs (24/20)
100 Wall Ball (10/7)
100 GHD Sit Ups/ Anchored Situps
100 Wall Ball (10/7)
25 Rope Climbs

**Split reps as desired

Individual Version:
20 Minute AMRAP
50 Wall Ball (10/7)
50 Box Jump Overs (24/20)
50 Wall Ball (10/7)
50 GHD Sit Ups/ Anchored Situps
50 Wall Ball (10/7)
12 Rope Climbs

TARGET SCORE
Target Score: 500+ Reps
Reps before scaling: 500 Reps

STIMULUS and GOALS
How to Pace: Have planned breaks with your partner the entire time, help each other out on movements you might be better at.

How it should Feel: Long grinding whole body workout. Have a good strategy so you can do you best to avoid the hurt locker but at some point it will be inevitable!

WORKOUT STRATEGY & FLOW
Wall Balls: No more than 20-25 at a time, a quick transition is a better plan than burning out early here.

Box Jump Over: Make sure to choose sets you can push the pace a little here, hopping down is the fastest but a step down may be good on the back half especially with the next set of wall balls coming up.

GHD Sit Up: Similar to the box jump overs, choose sets you can push the pace with and not get into slow grinding reps.
—-scale to V-Ups if no access to GHD.

Rope Climb: 2-3 reps at a time with little time spent on the ground would be a great game plan. Whatever rep scheme you choose don’t spend a lot of time looking at the rope.

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.

Strength & Skill:

*Do a set every 2 minutes.

1 Power Clean to Parallel
1 Hang Power Clean
1 Floating Power Clean
1 Power Clean
1 Push Jerk + 1 Split Jerk

Build in weight from 65% to 75+% 1 RM Power Clean

WOD: 5 Rounds
20m Walking Lunges 2×24/16kg
25 KB Swings 24/16kg
30MB Situps

-Rest 1:1 between sets-

STIMULUS and GOALS
How to Pace: Start with a quick tempo but not a sprint. Work Steadily through each round

How it should Feel: Going to feel the legs getting pumped as well as the biceps here. This is why its so important not to sprint the beginning. By the end just let the sled dictate the pace you can hold.

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.

Strength & Skill:

*Do a set every 2 minutes.

1 Pause at the top Snatch Pull
1 Floating Power Snatch
1 Hang Pause Snatch
1 Snatch
*Build in weight from 65% to 75+% 1 RM Power Clean

*All touch and go
*Hang Pause Snatch: Pause in the receive for 3 seconds.

WOD: Partner Workout
Score Time for:
150/125 Cal Air Bike/ 205/170Cal Row (while partner performs Dumbbells Farmers Hold (2×45/2x32kg)

– 3min AMRAP-
Max Rep Deadlifts (130/85kg)

Individual version:
Score Time for:
4 rounds
20/16 Calorie Echo Bike/ Row erg 25cal/20 Row
30 Second Dumbbell Farmers Hold (2×45/2x32kg)

– 3min AMRAP-
Max Rep Deadlifts (130/85kg)

TARGET SCORE
Target Time and Reps: Sub 7:00 on Echo Bike and 30-40 deadlifts
Minimum Reps before Scaling: 20 deadlifts
**Tiebreak score = time on bike

STIMULUS and GOALS
How to Pace: Short aggressive efforts on the bike or row, not quite a sprint. Short sets on the deadlift and switch before you burn out.

How it should Feel: Leg pump on the bike or row mixed with grip fatigue on the dumbbells, when you get to the deadlifts just hang on with whatever you have left because the legs and grip will be shot.

WORKOUT STRATEGY & FLOW
Bike: Short bursts of :30 seconds or so going about 85-90% that way neither partner completely burns out on the hold or the bike.

Dumbbell Farmers Carry Hold: one deep breath and get them up, if they get too tough then communicate with your partner.

Deadlift: Switch before you need to on the first few sets, 4-8 reps would probably be a good goal here depending on deadlift ability. Do your best to not let the barbell spend too much time on the ground. Work to always be accumulating reps.

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.