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Strength & Skill

Part A
*Do a set every 1 minute and 30 seconds.

3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch

Part B
*Do a set every 1 minute and 30 seconds.

2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean

WOD: AMRAP 15 Minutes
20 Deadlift (50/35)
50 Double Unders
30m Walking Lunge
50 Double Unders
10 Hang Cleans (50/35)

TARGET SCORE
Target Rounds: 4+
Minimum Rounds before scaling: 3

STIMULUS and GOALS
How to Pace: STEADY into PAIN CAVE!! Everything is light, moveable, and doable for unbroken, non-stop effort. Use the time between movements for a quick rest and keep consistent round times across. Monitor your grip early on and break if needed to ensure consistency.

How it should Feel: GRIPPY and GASSY into PAIN!!!! When your not hold something, you better be shaking out your forearms.

WORKOUT STRATEGY & FLOW
Deadlift: Weight should be super light (under 35% of 1RM) where all sets could be completed unbroken, but it might be wise to break into 2 sets to help save your grip later in the workout.

Double Unders: Unbroken and lay your rope down every time to avoid a tangled mess.

Bodyweight Walking Lunge: This is the break of the workout for your arms, so enjoy it and move steadily through. Keep your hands relaxed! If you don’t have the space, complete 32 forward lunges in place.

Hang Power Clean: Same weight as the deadlift.

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.