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Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Clean Deadlift @ 60%
4 Clean Deadlift @ 70%
3 Clean Deadlift @ 80%
2 Clean Deadlift @ 90%
1 Clean Deadlift @ 100%

*No hook or mixed grip.

WOD: 10 Rounds for reps of:
30 seconds of Strict Pull Ups
-Rest 30 seconds-

30 seconds of Dumbbell Thrusters (2×15/10) (OR Wall Balls (10/7))
-Rest 30 seconds-

TARGET SCORE
Target Reps: 200+
Minimum Reps before scaling: 150

STIMULUS and GOALS
How to Pace: STEADY! Try to use the first 2 rounds to establish a consistent number of reps that can be replicated across all 10 rounds. Staying within your limits and keeping each movement smooth with a breathable pace will help with longevity. Try and work for the entire 30-seconds each movement and round. Don’t cut it short for more rest.
How it should Feel: MUSCULAR ENDURANCE! It’s like a calmer version of “Fran” that does take your soul, just your body. If you try and go all out early, you may die…

WORKOUT STRATEGY & FLOW
Strict Pull-Ups: Supinated or Pronated grip is allowed. Try and accumulate reps in any but singles. Be cautious of going to failure and keep the standards.
Dumbbell Thrusters: A lightweight needs to be used that allows us to move non-stop for the entire 30-seconds. A smooth and steady planned out pace, while pausing very briefly when needed at the lock-out to breathe will keep your heart rate under control. Moving too fast too soon will put you in a cardio deficit that you won’t be able to recover from.
Flow
0:00 – 0:30 Strict Pull Ups
0:30 – 1:00 Rest
1:00 – 1:30 Dumbbell Thrusters
1:30 – 2:00 Rest
Repeat for 10 Rounds (20 minutes total)

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.