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PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

10 Bench Press @6/10 RPE
8 Bench Press @7/10 RPE
6 Bench Press @8/10 RPE
8 Bench Press @7/10 RPE
10 Bench Press @6/10 RPE

PART B: WOD

3 Rounds
100 Double Unders
25 Toes to Bar
25 Dumbbell Snatch (24/16kg)
*After round complete 100ft Sled Push with ascending load 70/40kg

RX’d Sled sub options:
1. 30m 2x DB Front Rack Lunge 2×24/16kg)
2. 15/12 Calorie Standing Bike Erg/ Row/Run/ AB

TARGET SCORE
Intended Workout RPE: 7.0-7.5 – 70-75% – moderate intensity
Target Time: 16-18 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Push the pace through the first three stations while being mindful of grip fatigue. Quick breaks on sets before going into that dark place on the sled push, where it only gets harder. The only change in pacing should be on the sled.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! It’s going to hurt, don’t start crying when you place that extra weight on the sled each round.

WORKOUT STRATEGY & FLOW
Double Unders: 1-3 sets here and definitely break if you feel your legs and arms starting to get wobbly.

Toes to Bar: Definitely break these up more than you think early on. 2-3 sets should be the goal while emphasizing big hips on each kip.

Dumbbell Snatch: Try unbroken if you can without blowing up your breathing and legs. Explode and breathe at the top of each rep.

Sled Push: It gets heavier every time. The goal should be 25-50ft without stopping. Don’t go too fast off the start and implode.

PART C:

*Do a set every 1 minute and 30 seconds.

5 Sets
5 Snatch Grip Deadlift @95% 1 RM Snatch
*Rest 2 minutes 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.