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WOD: 3 Sets
2 Rounds
12 Dumbbell Deadlifts (2×22.5/15)
9 Dumbbell Hang Cleans (2×22.5/15)
6 Dumbbell Shoulder to Overhead (2×22.5/15)
Run 220m/ Row 250 /15/12 Calorie Air Bike
-rest 1:1 between sets-

TARGET SCORE
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE!
It looks like “DT,” but I assure you this one hits differently. We want an effort that allows for repeatable moderate to high output across all 3 sets. The first one is all the test pace, so tone it down a little to see how the body feels. Keep transitions aggressive while saving the reel rest for when the 2 rounds are completed. If you have the grip endurance, see if you can stay unbroken on all the dumbbell movements going from one to another without setting them down.

How it should Feel: GASSY into GRIPPY and MUSCULAR ENDURANCE! A little bit of everything with the dumbbell complex, and at the end of each round, there is a cardio kick to keep the lungs ignited.

WORKOUT STRATEGY & FLOW
Dumbbell Deadlift: Goal is unbroken or at least to the 11th rep before taking a quick break if needed. Hook grip these and move quickly to avoid burning out your grip and lessen time under tension.

Dumbbell Hang Cleans: Unbroken should be the aim for round 1, so don’t’ pick them up unless you know that you can get all 9 reps down and transition right into the shoulder to overhead. Be aggressive with your hip drive and relax your hands in the catch. If you get completely cooked, then you can set down for a very quick shakeout before the last rep then going into dumbbell shoulder to overhead.

Dumbbell Shoulder to Overhead: Once the weight is up they are not coming back down until the job is done. Big hips and breathe through the motion.

Row/ Run or Air Bike: You can choose an either today! Pacing should be moderately aggressive (80%+) while aiming to finish under 60 seconds every time.

Strength & Skill:

DB Bench Press and Bent over Double KB Gorilla Rows

*Do a set every 2 minutes

10 Bench Press @ 6/10 RPE + 8/8 KB Gorilla Rows
8 Bench Press @ 7/10 RPE + 8/8 KB Gorilla Rows
6 Bench Press @ 8/10 RPE + 8/8 KB Gorilla Rows
4 Bench Press @ 9/10 RPE + 8/8 KB Gorilla Rows

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.