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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.