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PART A: WOD

5 Sets:
40 Double Unders
4 Ring Muscle Ups/ Bar MU/ Chest -2- Bar
-rest 1 minute between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is where you want to stay smooth and composed rather than redlining. Start with confidence in your pacing with what you can hold and steadily build in pace across sets. Be aggressive on transitions and shake out the arms during the break.

How it should Feel: MUSCULAR ENDURANCE and GASSY! Skill-focused with moderate conditioning. Muscle fatigue in the shoulders and grip will accumulate, especially from the muscle-ups and double unders.

WORKOUT STRATEGY & FLOW
Double Unders: Unbroken! That’s what we want, plan and simple. Stay relaxed in the upper body as much as possible.

Ring Muscle Up: Unbroken is the intent here too! Take a deep breath before jumping up to the rings. Chalk up prior to starting a set.

PART B: Strength & Skill

*Do a set every 2 minutes.

1 Snatch Lift Off + 2 Pause Snatch @6/10 RPE
1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @8/10 RPE

*Pause in the bottom of snatch for 3 seconds.

No Barbell Option:
Single Arm Alt DB Snatches 5+5
20 Sec AB/ Row
x 5-6 rounds

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.