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Part A: Strength & Skill

*Do a set every 2 minutes

5 Sets
Pause Clean Deadlift to Mid Thigh + Clean Pull from Mid Thigh + Pause Clean Deadlift to Mid Thigh + Hang Clean from Mid Thigh + Jerk @65-75% 1RM Clean
*Pause at mid thigh on Clean Deadlift for 3 seconds.
*Rest as needed between sets.

No Barbell Option:
4 x DB Deadlift
4 x DB Front Squat
4 x DB Push Press
Use 2x or 1x DB

Part B: WOD

5 sets
15/12 Calorie Echo Bike/ 10x 25m Shuttle runs/ 250m Row
12 Dumbbell Deadlifts (2×22.5/15kg)
9 Dumbbell Hang Cleans (2×22.5/15kg)
6 Dumbbell Shoulder To Overhead (2×22.5/15kg)
-rest 2min between sets-

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: sub 2 minutes
Time Cap each set: 3 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 rounds. The first round is all the test pace, so tone it down a little to see how the body feels. Keep transitions aggressive while using the time between for a quick breather. 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: LACTIC ACID PARTY! And GRIPPY! A little bit of everything with the dumbbell complex, and at the beginning of each round, there is a cardio kick to keep the lungs ignited.

WORKOUT STRATEGY & FLOW
AB/ Shuttles: Pacing should be moderately aggressive (80%+) while aiming to finish under 60 seconds every time. Slow down the final 2-3 calories for a smooth transition back to the dumbbells.

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 – Can be Dumbbell Push Press OR Dumbbell Push Jerk: Once the weight is up they are not coming back down until the job is done. Big hips and breathe through the motion.

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.