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Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 6.5/10 RPE
2 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 7.5/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE

*Start from top of the knee.

WOD: 6 Rounds
10 Toes to Bar
20 Wall Ball (10/7)
40 Double Unders

TARGET SCORE
Target Time: sub 9 minutes

Time Cap: 12 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! Try to go unbroken throughout the workout and keep your rest and transitions to a minimum. Move at “game-day” effort..

How it should Feel: GASSY into PAIN!!! There is nowhere to hide in this workout. Even if you do take strategic breaks, they should be with minimal rest. Push the pace!

WORKOUT STRATEGY & FLOW
Toes to Bar: The gold standard should be unbroken through every set. Legs and grip will start to swell as rounds go on so be sure to be aggressive with your hips. If you must break before failure, then stay on top of it and don’t break more than you absolutely must!

Wall Balls: Don’t punk out on these and break into 2-sets. Suck it up and push for unbroken as long as you can. Breathe through the motion and roll out your shoulders with every throw.

Double Unders: The theme has been unbroken so let’s stick with that. Make sure to lay your rope down every time so it’s not a tangled mess you get back to it.

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.