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Strength & Skill

1 Front Squat @ 80%
1 Front Squat @ 85%
1 Front Squat @ 90%
1 Front Squat @ 95%
1 Front Squat @ 100%

WOD: AMRAP 10 Minutes “Unbroken DT”
12 Deadlifts (70/48)
9 Hang Cleans (70/48)
6 Push Jerks (70/48)
*Each round must remain unbroken

Target Rounds: 6+
Minimum Rounds before Scaling: 4

How to Pace: CHALLENGE! It’s “DT,” but with a twist; each round must be completed unbroken, which means the bar can not be dropped on the ground. Flow from one set to the next flawlessly and efficiently. Rest between rounds, shake out the arms, and be smart on when to go again. If you break or drop the bar before the 12-9-6 is complete, the set does not count. The same weight is used for three movements.
How it should Feel:
GRIPPY and MUSCULAR ENDURANCE! That’s all the workout comes down to how well you can manage your forearms and avoid blowing up.

WORKOUT STRATEGY & FLOW
Deadlifts: Mix grip is highly recommended and alter each round to help even out the load. Practice the transition from the deadlift mixed grip to the overhand grip before starting.
Hang Power Cleans: These will most likely be where the grip gets taxed. Be efficient and keep the bar rolling once you start; time under tension is key here. Hook grip and relax the hands in the catch. On the last rep, be ready to go right into the shoulder to overhead.
Shoulder to Overhead: Use that last catch in the dip from the hang power clean to get things moving. Be explosive with your hips and breathe at the top of each rep.

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.