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PART A: Strength & Skill

*Do a set every 2 minutes.

2 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @70-75% 1RM Snatch (touch and go)

3 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @78-83% 1RM Snatch

PART B: WOD

5 Rounds
5 Power Clean (80/60kg) Elite: (90/65kg)
5 Bench Press (80/60kg)

Rx’d Sub for Bench Press if you only have 1 barbell:
1. 6 Dumbbell Bench Press (2×40/27.5)
2. 10 Dumbbell Bench Press (2×25/17.5)
3. 12 Push Ups

TARGET SCORE
Intended Workout RPE: 8.5-9.0+ – 85-90+% – high to very high intensity
Target Time: 4-5 minutes
Time Cap: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Attack with a relentless effort through each round. Be smart on the bench, but the given weight on both bars should allow for non-stop effort. There is a little give and take here. If you go too crazy on the power cleans, you might be left staring at the bench. Find that happy medium that allows for both movements to be blazed through.

How it should Feel: MUSCULAR ENDURANCE! Classic push/pull weightlifting combo. Have fun, get your heart rate, and fight until the end.

WORKOUT STRATEGY & FLOW
Power Clean: Weight should be moderate (under 75% 1RM) where touch and go could be accomplished if you had to. But you will likely want to go with fast singles to make it sustainable for all 5 rounds.

Barbell Bench Press: Moderate weight here as well (under 75% 1RM), where all reps can be completed unbroken. Shake out your arms before starting every time.
 

PART C: Finisher

6 rounds for time on a running clock:
10 UNBROKEN V-Ups
– rest as needed between sets to go unbroken EACH round –

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.